Do you want to get into shape but are thinking whether or not to go to a gym? There sure are a large number of options for you when it comes to selecting a gym and Fitness19 surely will be on the top of the list! But if you want to get into shape without joining a gym, this is the right article for you.
You can burn fat, build muscle and also get a great workout using just your body weight! Cardio is sometimes the least efficient methods of burning calories and you can only get a little done with a lot of effort in cardio. However, by doing body weight circuits where you complete one exercise and without resting start the next, you are building both muscles and getting a good cardiovascular workout.
Body weight circuits works so well because every exercise involved utilizes multiple muscle groups and gets your heart rate up and ends up burning a ton of calories. Essentially, if losing weight is your first priority, spending hours on treadmills and cardio machines is a huge waste of your time.
Beginner Body Weight Workout
In a circuit body weight workout for beginners, you will be doing each exercise in succession without a break in between. Once you complete one round of exercises in the routine, you will do it again. If you are still able to do a second or third round, go for it! As these exercises come one after the other, you are bound to become tired. It is better to stop and take a break in the early stages of your workout routine as you may end up doing the exercises incorrectly.
Always remember to warm up before the workout routine! Never ever forget to warm up. Make sure to get your heart rate pumping and your muscles are stretched out and warmed up enough or else you are just inviting injury. If you do not have enough time for workout, shorten your workout and not your warm up routine. You can simply run in place, do a few pushups, pedal a stationary bike or jog up and down the stairs. After getting your heart rate up through a really good warm up, you can do the following exercise routine:
Body Weight Squats – 20
Push Ups – 10
Walking Lunges – 20
Dumbbell Rows – 10 (Use a gallon of milk)
Planks – 15 Seconds
Jumping Jacks – 30
After the workout routine is completed, make sure you stretch out completely. All your muscles will have contracted from working out and it needs to be stretched out for it to recover. For the body weight squats and lunges, if you are unable to find the right balance in posture, you can support yourself with your hands. Do this routine maybe 2 – 3 times a week but not on consecutive days as your muscles need time to build and resting properly after a good number of body weight circuits is very important! A major thing you need to remember while following this or any other routine is that you must eat properly. Lot of real foods – fruits, veggies and lean meat is absolutely necessary! Your diet is at least 80% of your success or failure.