Body Weight Training

When you listen the word exercise what comes to your mind? A pain sticking everyday routine or going to gym? You might be afraid of weight lifting and that’s why you do not want to join a gym. Maybe you are overweight and cannot handle the struggle. But believe me you can get gym training results at your home which requires minimum space and no equipment at all. We are going to discuss different lower body, upper body and cardio exercises that are all body weight based. These types of workouts are a combination of multiplane body weight along with neuromotor movements. Due to minimal space and equipment requirement this workout is very inexpensive and functional exercise method.
You can choose from a variety of workouts, but we have recommended some very effective one’s for you which are also low impact in nature. That means your joints will feel very less impact. So, start this routine and let us know if you find this effective or not, because I myself have tried it and found it very good. Be sure to add short breaks in between the workouts to recover. Stay hydrated during the workout and identify your body limits. Do not take any risks, be patient with yourself and enjoy the workout.
Remember you cannot achieve your goal of fitness in 2 or 3 weeks. It will take more than this. It requires consistency and determination. So, be determined and stay positive. To get more from your workout track your results and adapt healthy eating habits too. Let’s start our workout!

Low Impact Body weight HIIT for Fat Loss

Warm up: You can start with low intensity or partial squats, low impact lunges to warm up your lower body. In the same way to warm up your upper body do a set of low impact push-ups, move your arms in circles and move your shoulders. Start with a lower body work out.

Lower Body Workout

Squats:

The first workout is going to be a squat with a tip toe. So, squat down and then tiptoe, now reach up. If you can tap the floor, so you really go deep and tiptoe reach down and reach up get on to your toes. It is important to maintain your rhythm and pace. You can decide the timing for each workout or number of reps you want. Do not force yourself too much. But do not give up in the middle of the exercise.

Side to Curtsy Lunge:
Another excellent body weight lower body exercise is Side to Curtsy Lunge. It means it is a combination of these two exercises. You can maintain an upright position and without leaning forward do a side lunge and then position your body in a curtsy lunge. Remember it is very important to maintain a right or correct body posture for every workout. Otherwise, it is not going to help you rather it can cause injury and can be harmful to muscles. So key to get more from your workout is to do it in a correct manner. Do not forget to switch side in 2nd round of this workout to balance the both legs.
You can set a time for this workout too.

Upper Body Workout

Up and Down Planks:
Planks are incredible for making your upper body strong. Set your body in a plank position. If you are a beginner you can increase the distance between your feet. It will help to balance your body and you will feel less stress. Start on your arms and then raise your body to your palms. Repeat this exercise, and you will feel your shoulders, arms and chest working. If you want to make it more intense you can make a combo and add another exercise like a push-up with this. This will increase your heart rate and metabolism. But you must know your limits and abide by this.

Mountain Climber:
Mountain climber is another excellent way to burn the fats in your upper body. Take a plank position and move your knees towards your belly. Now raise the pace and start running standing on your palms. Again, the position and posture of your body is very important. Make sure your back is not making a hum because it will cause you back pain and your arms and palms will feel more stress. So, make sure your posture is correct.

Core workout

Core muscles are very deep that’s why it is not easy to work on core muscles. Following exercises will help you to target your deep and thick muscles.

Spider planks:
Spider planks work on deep core muscles very well. For core exercise remember to tighten your body and squeeze your belly and core. Do not start exercising while you are in a loose posture. Start with a high plank position that means on your palms and move your right knee towards your right elbow and similarly move your left knee towards your left elbow. Make a rhythm and set the pace. Feeling tired, do not stop. You can do this!

V Tucks:
Sit on your butt and support your body with your arms while facing forward. Straighten your legs and slowly bring your legs up. This will make a V shape. Slowly increase the speed. But remember that core workouts are not about the speed or finishing it hastily. Instead, these workouts need our focus and slow and controlled movements. You can choose how high you can bring your legs. Start with small lift ups.

Sprawls (Body weight Cardio Blaster)

While doing a low impact workout it is good to add a cardio workout to it. This will help you to burn fats and will keep your body warm so that you could complete the workout. So here is a cardio workout that you can add in every circuit at the end.
Sprawls are excellent workout which intensified your routine and can increase your heart rate and metabolism but still it is low impact. All you have to do is to get down on your knees and get your chest onto the floor then quickly step up and stand straight. Be sure that this is a quick step not the slow one. This quick movement will increase your heart rate and metabolism.

Do not let anything stop you from achieving your fitness goals. If you have a very busy routine and cannot join a gym try these amazing body weight workouts. Stay Fit!