If you’re looking to get in shape and do not have a gym membership, these muscle workouts can work great for you as they can be performed anywhere. You’ll be surprised to know that just using your body weight you can burn muscle and your body fat effectively.
Body Weight Circuits
In a body weight circuit, you perform one exercise right after other with no breaks which are great cardiovascular workouts and also helps build muscle. You can try out the basic circuit exercise for 20 to 30 minutes each day.
What is Basic Circuit Exercise?
A circuit routine is where you perform all the exercises one after the other without taking any breaks, but only if you can handle it.
You usually consume 30 seconds to 5 minutes in each exercise and then shift to another. In total, you may be working out on 8 to 10 different exercises. The variety of exercises works out different muscles while enhancing your cardiovascular health and aiding in losing weight.
Here’s a beginner body weight workout that you can easily follow and stay in shape-
Warm Up
The first thing before you start your workout routine should be to warm up and get you muscles active. If you skip this, there is a chance of injury to your muscles. If time is a constraint and you can’t fit your routine in a short time, reduce your workout, but not your warming up.
To warm yourself up, try pedaling a stationary bike, do a few push-ups or jump a rope. Your warm up should not wear you out completely but should be enough to get your heart pumping and body sweating.
Post Warm Up Regime
Here’s the exercise routine you need to follow after warm up-
• 20 body weight squats
• 10 push ups
• 20 walking lunges
• 10 dumb bell rows
• 15-second plank
• 30 jumping jacks
After your workout, remember to stretch as your muscles need it after being contracted from lifting weights.
Helpful Tips
• If you can’t perform the lunges or body weight squats properly, you may take support with your hand to maintain balance.
• Body weight squats can be thought of as sitting in a chair and standing right back up immediately. If you can do this without leaning forward, you’ve got the balance.
• While performing the lunges, make sure your upper body is completely vertical, and your eyes are looking ahead.
• For a dumb bell, you can use anything that is heavy for you, something that can make you sweat if you lift it 10 times.
• Doing this routine twice or thrice a week can be a good idea but avoid doing the same workout consecutively.
The last thing to remember is to feed your body well. Lots of fruits and vegetables should be part of your diet. As a great gym instructor once said muscle is grown in the kitchen, not in the gym!
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