You are not alone if you have ever
skipped your workout program because you were short on time or you didn’t have
your usual dumbbells. There are also people who really don’t care about having
equipment for their weight loss programs.
All they care about is body weight
training and that can be done quite well without using equipment also. Don’t
let excuses keep you from achieving your body goals.
Whether you workout at home or
don’t have the required equipment, here we are with a few body weight exercises
that have endless workout possibilities.
Rotational Jacks
Rotational jacks are a great
exercise when you want to kick off a workout. They make muscles warm and take
heart rate up. To do the exercise, you have to start with soft knees in a wide
stance. Extend your arms straight at your sides in a way that they come
parallel to the ground. With your arms straight, head and neck stationary, hinge
forward at your hips and rotate your torso to make your one hand touch the
ground. After this, come to the starting position while jumping your feet
together. And then again, jump your feet back out, hinge forward, rotate your
torso and touch the ground with your other hand. Come back to the starting
position and repeat the moves simultaneously on both sides.
Squat Jumps
Squat jumps are the prime example
of plyometric exercises where your muscles have to exert a lot of force in a
short span of time. In just a few sets of squat jumps, you will see the changes
in your body. As they are high-impact, be prepared if you have sensitive
joints. To do the exercise, come in the squat position, arms bent and hands
together in your front. Explode up into a jump, pushing through and then,
landing back on the balls of your feet. After reaching the ground, squat down
and repeat.
Step-ups
Step-ups help you burn your lower
body fat. Along with that, they also help you in improving body balance and stability.
To do the exercise, you are required to stand with your feet together in front
of a knee-height bench or step. Push through your heel to step onto the bench
with any of your feet and driving another knee up. Then, step backward off the
bench with your other leg down. Follow the same procedure with both of your
legs.
Burpees
It is a common plyometric exercise
that can help you in your weight loss
programs without any equipment. To do the exercise, you have to stand
straight with your feet shoulder-width apart and arms down by your sides. Move
your hand s in front and start to squat down. As soon as you reach the ground, extend
your legs straight back to come in a plank position. Once you have come in the
plank position, jump your feet up to your palms by hinging at the waist. While
doing so, try to get your feet close to your hands. Stand up immediately to
into a jump squat. After landing, extend your legs back out again and repeat.
The above-mentioned exercises are
also great for balance training.
When you have decided to lose weight and improve stability, you don’t always
need equipment. It is just your determination that can help you get the body
you have always wanted.
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