Sometimes, when it comes to fitness, basic is better. Weight loss exercises don’t always have to be done with expensive gym equipment. One of the most effective ways to lose weight can actually be done by using your own body weight.
Body weight exercises are some of the safest and most effective ways to lose fat and gain strength while not taking unnecessary risks.
Moving your body into different planes of motion, such as jumping jacks, squatting, push-ups etc. allows you to use diverse muscle groups. You speed up your results when you perform exercises using multiple muscle groups. This is one of the simple yet obvious secrets that will help you shred pounds faster!
This workout is designed to help you use basic exercises to with maximum reps to shed unwanted inches off of your body.
Basic 7-Move Workout:
Start by standing up boldly, with your chest out in front of you. Place your feet just wider than shoulder-width apart, with toes slightly pointing out.
Bend at the hips as if you were about to sit down.
Do not initiate the move your knees too forward. Over time that could cause extra strain and damage. Plus you will not get the optimal results. If you are going to work out, Work out right!
Bring your palms together and bend all the way to a minimal 90-degree angle
Hold it for about a second, then bring yourself back up to the starting position by pushing your heels and midfoot against the ground.
Repeat this process 15 times for three sets.
2. Jumping Jacks
Begin with your feet together and arms resting on your side. Make sure that you are standing up straight and that your core is engaged.
In one explosive motion, jump and move your feet out to your sides and raise your arms above your head.
Jump back to your original position reversing everything you did in the initial jump.
Repeat the process at least 20 times for 3 sets
Set yourself up in a plank position with your head facing down and palms and toes on the floor.
Keep your torso and pelvis straight and in line with the rest of your body.
Descend by bending your elbows and keeping your core tight and body aligned until you reach the maximum depth for you.
Then, push yourself back up away from the floor back into the starting position until your arms are almost fully locked.
Repeat 10-15 times for three sets.
4. Alternate lunges
Form is everything with this one. Begin by standing naturally with your chest and your legs side-by-side each other. Take a wide step forward.
As you come out, bend the knee of the back leg, allowing the hip to move downward as you bend the knee of the front leg as well.
Take it to about a 90-degree angle. Once you reached the lowest depth, use the thigh muscles of the leg that is out in front of you to push yourself back to the standing point. Repeat the same on the other side.
Repeat 15 times on each leg for three sets.
5. Side Jumps
Stand up with your knees slightly bent and your legs hip-width apart
Forcefully push yourself off the floor like a spring jumping toward the right side
Make sure to softly land by bending your knees a little on impact.
Repeat the springing procedure but this time jump toward your left side.
Continue alternating for 30-90 seconds, 3 sets
6. Mountain climbers
Begin in the plank position with your core strong and engaged. Once again, make sure that your torso is aligned.
Start by explosively bringing one of your knees to your chest while keeping the foot of the other leg on the floor.
Alternate each knee while keeping the hips aligned.
Repeat this process 15 times on each leg and do three sets.
This will really help you shred pounds! Begin in a standing position. Your feet should be shoulder-width apart.
Bend your knees and place your hands out in front of you. In one motion, jump and kick your feet back to get yourself in push-up position.
Keep your hands firmly on the ground to support your body in the plank position for a second or two then let your chest drop for a push-up.
Push yourself away from the floor and back into the plank position.
Now, at the same time, bring your legs toward your chest and explode up by jumping up in the air off your toes.
Repeat 10-15 times and do 3 Sets.
How to increase the difficulty:
If some of these exercises seem too easy for you and you feel like you’re not losing weight “fast enough.” First of all, remember that fitness is a journey. It is not some hobby you pick up for a month or two and then drop. You want to lose weight safely and effectively through adequate and, more importantly, consistent diet and exercise.
That being said, you can try adding a lightweight weighted vest to most of these workouts in order to increase the difficulty.
Also, try going for longer periods of time or adding more reps to your routine.
The best thing you can do right now is to fight through the nay-sayers and just get it done. So many people say they want to lose weight but few are willing to make the sacrifices necessary. Do it for yourself and those who count on you!