Home Fitnesss Workouts

Image via Wikipedia

Bodyweight exercises are where resistance to movement is supplied by the weight your own body.  These exercises are great for people that have a limited amount of time to exercise.  Most of us don’t have 10 hours per week to workout, nor do we really need it.  If you looking to burn belly fat, consider these as a combination of strength training and interval training.

Bodyweight exercises are typically used to warm-up. However, because they can help to build muscle, bodyweight exercises can be a fitness workout used to develop strength and endurance.  Consider using the following bodyweight exercises prior to your workout programs and you’ll be able to get in and out of the gym in 45 minutes, three times per week.

Choose 4-5 of the following 7 bodyweight exercises

a) Wall walking – Stand with your back to a wall or tree or anything else you can wall walk down. Make sure you are about 3-4 feet away from the wall.  Lean backwards and place your hands on the wall behind you. Slowly move your hands down the wall until your hands hit the floor.  Arch your back and come up to your tippy-toes as you move further down. THEN, either 1): Turn to your stomach and repeat or 2) Walk BACK UP the wall.

b) Bear Walks – for your arms, back, chest and lower body. These get you out of breath really quickly if you perform them correctly. It’s basically an animal walks.  Find a large area to do this exercise. Put all your weigh on your hands and feet. Bring your right hand and left foot forward and then your left hand and right foot. Start RUNNING like this on all fours.  Keep going until you’re out of breath.

c) Press Ups – also known as a push-up.  This fat burning exercise is performed in a prone position, lying horizontal and face down.  Raise and lower the body using the arms. Push ups develop the pectoral and triceps muscles.  There’s also some development of the deltoids.  To develop other arm, chest, shoulder and back muscles, you can perform variations of the push-up.  Planche press-ups are completed with the feet elevated. Boxer’s push-ups are completed while wearing boxing gloves. This means the exercise is done on your knuckles without using your wrists.

d) Side to Side Jumps (leg | hip exercise)– to get that explosive power and speed, you need to incorporate some kind of jumping into your weekly routine.  Find an open area with room to jump left and right. Facing one direction (forward), jump as far as you can to either side and immediately jump the opposite direction. Do this for about 20-50 times.

e) The Tower – a yoga position that’s perfect for strengthening your neck and your core.  Be sure you know how to bail out of this exercise, so you don’t injure yourself.  First ensure you have plenty of room.  Once you are in the position and feel like you might fall over, either tuck your head and roll, or make a quick ¼ turn and bring you legs down.  Place your head and palms on the ground in the shape of a triangle. Next bring you knees up to rest on your elbows and then lean your body back and use your abdominals to bring your legs up. When you are straight, you’ll feel less pressure on your arms and your weight should be even down your body into the ground.  Breathe naturally.

f) Knee Jump – this fitness exercise works the hamstrings and develop some explosive power. Start the exercise by kneeling on the ground. Make sure that you feet are flat and that you butt is resting on your calves. Look forward at all times. To initiate the exercise, swing your arms back and then forward immediately.

g) Door Pull-up – A pulling exercise that can be done with just about any door (assuming the door is not too flimsy). Open a door halfway and place a towel over the top. Place your hands on the towel and let yourself hang off of the door.

All of the above exercises can be done at home.  After completing these exercises, you can move into least 3 strength workouts that are performed twice each with minimum rest between each. This way you only need an additional 20-25 minutes to complete your fitness program..

Check out more Workouts that Burn Fat and Tone Muscle