We’ve all got those extra ‘cuddly’ bits that we wish would just disappear, its time to burn off that fat! To burn optimum fat it’s ideal to keep your heart rate up for the majority of the workout. A combination of both cardio and resistance training is ideal for this type of training goal. In addition to this its also very important to pair any training with healthy eating, but that’s for another day. Today we will be discussing some bodyweight exercises to get started.
Bodyweight Squats – With feet shoulder width apart (or a little wider) slowly squat down (as if you’re going to sit down onto a chair). Squeeze muscles being used, and raise, returning to start position. Repeat for 3-4 sets of 20 repetitions.
Lunges – Step forward with one leg. Bending at the knee and hip of the front leg lowering your body until your back knee almost touches the ground. Raise and step front leg back to starting position. Repeat with opposite leg. Complete 3-4 sets of 20 repetitions with each leg. You can also increase the intensity by jumping to switch legs.
Push Ups – Place hands at shoulder width on the ground, ensuring that your shoulders are vertically in line with your hands. Bending at the elbows, lower your body towards the ground keeping your core engaged. For those feeling a little more adventurous try these spider push-ups. This variation involves lifting one leg bringing the knee up towards your elbow with each press. Try to complete as many repetitions as you can in each set. Repeat for 3 sets.
Ab crunches and side twist – The first part of this move is the abdominal crunch. Lying on the ground with knees bent and feet on the ground, start by raising your upper body off the ground slowly crunching up towards your knees. Make sure to squeeze your abs tight as you perform the movement. For the variation, as you are in the crunch position, rotate your upper body to each side then lower back to starting position.
Side Plank – lie on your side and stack your feet on top of each other. Hold your body up by placing your arm in line with your shoulder under your body. You can either hold this position for 30-45 seconds or if you want a challenge you can raise and lower your hips for 10 to 15 repetitions.
With all of the exercises just described, the key is to keep the intensity up throughout the workout and to pair it with a cardio exercise to increase effectiveness.