There are many advantages to doing bodyweight exercises if your goal is weight loss or if you want to strengthen and tone your muscles
Walking/Running
- Running burns more calories in less time than almost any other continuous exercise.
- A regular running or walking program lowers your risk of life-threatening maladies such as heart disease, high blood pressure, and diabetes.
- Walking is a low-impact exercise that produces less stress on the knees and joints than many other activities do.
- Both walking and running produce endorphins, brain chemicals that make you feel happy and confident.
- Both are social activities—you can run or walk with a friend, your kids, or even strangers in a race
Jumping rope
One of the most important ways that jumping rope can be used is as a means to achieve weight loss. Before we begin to discover how jumping rope can help you lose weight, it is important to learn how weight loss works. There are 3500 calories in one pound--and therefore, in order to lose one pound of weight per week, you must eliminate 700 calories each day. This can be done in a variety of ways. A person can either try to cut all of these calories out from their diet, they can try to burn off all of the calories through exercise, or they can use some combination of both of these methods. Research has found that people who lose weight and keep it off typically use diet and exercise in order to reach their weight loss goals. Jumping rope for 30 minutes will produce a caloric burn of approximately 300 calories--and therefore, in order to lose one pound per week, you must jump rope for thirty minutes every day and cut out 400 calories from your diet. While this may seem intimidating, it will promote the greatest amount of weight loss in the healthiest manner possible
Lunges
Lunges also work the thighs and you won't find a better exercise to tighten your gluts (bottom).
Because lunges exercise one leg at a time, they can be quite difficult at the start, but if you persist with them your strength will improve very quickly and you'll find them a lot easier to perform.
To perform lunges, stand with feet together and hands by your side. Now take a step forward with one foot and then lower your back knee to the floor before raising it up again and stepping back into your original position in one smooth motion.
Alternate your feet, one right, one left, one right, etc, as you perform as many repetitions as possible.
As with the squats, it's a good idea to pick a spot on the wall to look at throughout the exercise and always make sure your knees are in line with your feet.
Push ups
Push-ups have been largely related with burning calories by increasing metabolism and building muscle mass. By doing so, this activity prevents the body from accumulating unwanted fat and thus, helps in weight loss. As a result, push-ups assist in maintaining a trim and healthy physique.
Body weight Squats
The body-weight squat is the best body-weight exercise for fat burning, as it engages a large number of muscles. The body-weight squat engages 10 distinct muscle groups, including your back, legs, abdominals and gluts. Weightlifting website Muscle Prodigy calls the squat the top fat-loss exercise, as it engages large muscle groups that can increase post-exercise calorie burning.
Swimming
Swimming burns calories, so helps you lose weight and swimming for weight loss has been regularly praised for its cardiovascular health benefits, especially for older people.
As swimming uses so many muscles in your body, your heart and lungs must work hard to supply them all with oxygen. This means that swimming will give your cardiovascular system an excellent workout.
Pull-ups
Your body is an ingenious creation that tries to protect you at all times. Because body fat is a part of the weight being lifted but does not provide any assistance when you are doing bodyweight exercises your body’s metabolism will make sure you lose fat to make the exercises easier and less likely to injure you next time. This is the opposite of weight training which uses an inanimate weight as the resistance and therefore does not require fat loss to prevent injury.
Step-Ups
Performing step up exercises, you need a step platform or a step box that is 4-12 inches high. This is the basic step up exercise equipment. If you don't have one, then you can use stairs or a very sturdy box to meet the purpose. Choose any of these suggestions to perform step up exercises. Let's learn how to do step up exercises by assuming a step box as a platform. Stand straight at a distance of about 5-6 inches from the step box. Place both your hands on the sides. Lift your right leg and place it on the step box. Now, lift your left leg and place it on the step box. Allow this position of the legs on the platform only for a second. Bring your right foot back on the floor. Immediately, move your left foot back on the floor. Again, do not allow the placement of both the legs together on the floor to exceed a second. Perform these steps rapidly
Bicycling
You will lose fat and burn calories by increasing heart rate, helping to achieve your weight loss goals. Cheap and pollution free, cycling burns calories, and you’ll lose weight.
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