You don’t need a home gym machine to burn fat and build lean muscle. What you do need is adequate floor space and energy. Do not become to reliant on workout equipment. Learning how to do body weight workouts will mean you can get a great workout even if you are on vacation.
Body weight exercises are great for burning fat and building lean muscle. It is also great for improving flexibility, coordination, and balance. Lets look at some great body weight exercises.
Burpees
A lot of people will make the mistake of thinking body weight exercises are easy. After a few sets of burpees they will quickly change their mind. This is basically the king of body weight moves because it works the legs, chest, arms, calves and will have you covered in sweat. I would recommend trying to see how many you can do in a minute straight. Rest for 30 seconds and repeat for a total of 3 sets.
Static holds
These really get your muscles burning fast. While there is no movement involved your muscles be feeling it for sure. Some of the most popular moves are; quad sits, plank, side plank, pull up hang, hand stand, and even though you aren’t even moving. After about 30 seconds your arms and or legs will be shaking. Hold each for about 90 seconds or as long as possible. Complete 3 sets.
Push Up
One of the best exercises for building your chest, arms and back. One of the best things about doing push ups is that you can do a lot of variations to work different muscle groups. You can actually get a complete chest workout just from push ups. Try diamonds, wide, bombers, decline, and clapping. The most important part is that you keep your back straight. Complete 3 sets of at least 35.
Bench/Box jumps
While jumping up onto a box 50 cm high sounds easy after about 50 of them you will be gasping for air and your legs will be on fire. Be sure to land softly and keep the tension in your legs. As you tire your form will suffer which can lead to injury so be sure watch carefully.
Working out without a complete home gym machine at your disposal doesn’t mean you can not get a great workout. While you will not bulk up from body weight exercises they will help you get a defined and ripped body.