They say charity begins at home.
We believe that the same holds for fitness, especially when you are looking for a faster weight loss experience. The post-pandemic world has already transitioned to a model of online fitness training under expert guidance because people are indeed looking for safer and more personal ways to stay in shape.
One of the most sought-after fitness regimes by professionals currently is bodyweight exercises (or bodyweight workouts). They are a specific set of strength training exercises that do not need any equipment like dumbbells and kettlebells to start with. They use the force of gravity and your weight to provide resistance to work on.
Doing these exercises at home can surely increase your power, speed, flexibility, endurance, coordination, and balance- provided you do them right. The best thing is that they do not cost a thing!
1. Lateral Leg Raises
2. Single-Leg Glute Bridges
3. High Knees
4. Reverse Lunges
5. Marching Glute Bridge
6. Spiderman Mountain Climbers
8. Donkey Kicks and Whips
9. Plain Jacks
10. Sid Lunges
11. Side Step Lunges
12. Standing Oblique Crunches
13. Forward to Reverse Lunges
15. Lateral Plank Walks
Several reasons work in favor of doing these workouts at home, especially for beginners. The two most important ones of them are that they do not need any gym-based setup and that they help to strengthen the nervous and respiratory system.
This workout would help you develop a stronger frame and muscles because you’d be working yourself up against gravity during the process. You can count on it to melt the fat off the flabbier parts of your body like the lower back, butts, and thighs.
Here’s why you should stick with this workout:
If you are looking for some smarter way to get fit at home without using equipment or without running a 5k race, it’s time you stay with simple strength-training exercises. Body-weight exercises are ideal for weight loss as they combine the benefits of cardio workouts and strength training into one.
Performing quick cardio sessions with exercises like burpees or high-knees between other strength movements (like push-ups or lunges) will keep your breathing rate high while encouraging muscle and strength development.
Excuses like “lack of time” or “inconvenience” get eliminated with the Calisthenics because one needs very little space to do them and that they can be squeezed into the daily routine easily. Exercising without equipment is a stress reliever whether you’re working at home or on a holiday.
It can be easy to get stuck in a workout routine of treadmills, bicep curls, pull-downs, and bench presses. This is both boring and monotonous and that’s just where Calisthenics can be considered. Countless exercise variations can spice up any workout routine. Working with a variety of exercises not only relieves boredom but can also help break plateaus and spark further progress.
Just a few minutes of body-weight circuit training can have a major impact on the body’s metabolism. If you’ve ever heard of the after-burn effect, you know that even when your workout is over, your body can still be revved for hours to come. This will help you in quickening up the pace of your weight loss process.
When it comes to this type of training, sometimes increasing resistance means increasing balance, too. Functional movements involved in body-weight exercises are likely to improve balance through better body awareness and control.
Forget the six-pack abs and focus on core strength. It can be easily harnessed with many simpler exercises by engaging all the muscles in the core. Committing to these workouts would help you develop tighter abs, better posture, relieve lower back stress, and enhance your stamina.
These no-equipment exercises can be easily modified to challenge people with any amount of fitness level. Some of the few ways to make these exercises more challenging are – adding extra reps, performing the exercises faster or super slowly, taking shorter breaks, or adding a ballistic movement. Not to mention with each added modification, your progress will go higher.
This training can go hand-in-hand with strength building and boosting flexibility. One goes through a full range of motion of one’s body, and thus the joints are serviced properly. Along with this, it can lead to a better posture and reduce the chances of an exercise-related injury.
It is important to know that like all exercises, these no-equipment workouts too can hurt you or cause some health issues when done improperly. It is thus important to work under qualified expert guidance to work in an advised manner, even if you are working at home. You can also consult a doctor virtually if you think something is not going as per plan.
One should stay cautious against hyperventilating, pushing oneself obsessively, working on one part more than thrice a week, eating indulgently, and cheating yourself. Bodyweight exercises are the easiest and most effective way to develop muscles and lose weight faster, and can surely help you with your fitness goals too.
Stay upto date with our latest news and products.
Your email is safe with us, we don't spam