If your goal is to lose weight, strengthening exercises that target every muscle group in the body may be your ideal workout choice. While you can certainly lift weights and train your muscles, your body may not need heavy weights or rigorous training. Instead, a few minutes of some effective bodyweight exercises may be enough to help you burn calories and lose weight.
Bodyweight exercises can potentially help burn fat, build muscles, tone your body and promote overall fitness. With the right approach to your weight loss journey, you’ll likely start to feel much happier and stronger.
However, one important thing to keep in mind is that your results depend on your hard work and the effort you put in. Therefore, it is important to be disciplined and consistent with your goals.
bodyweight exercises for weight loss
Here’s a look at six of these exercises:
1) Drop Squat
Drop squat is one of the easiest bodyweight exercises you can do to burn calories. It is a plyometric and calisthenic exercise that targets the entire body, but works primarily on the quads, outer thighs, hamstrings, and glutes.
To do this exercise:
- Stand with your feet shoulder-width apart and toes slightly out.
- Jump up and squat down with your chest up and your butt back. Don’t let your knees move in front of your toes.
- Jump back up and return to the starting position to complete one rep.
- Repeat.
2) high knee
High knees are among the best cardio exercises done at a fast pace.
This exercise burns fat, strengthens your leg muscles, activates your core, and also gets your heart rate up. Practicing high knees regularly also improves overall speed and coordination.
To do this exercise:
- Stand up straight and keep your feet hip-width apart; lift your right knee toward your chest.
- Switch legs and lift your left knee toward your chest.
- At the same time, move your arms in opposition to the movement of your legs and continue the exercise, alternating legs at sprint speed.
3) Lateral limits
Lateral dips are among some of the most effective bodyweight exercises that target the entire body, but primarily work the glutes, hamstrings, quads, and outer thighs. This exercise is similar to high knees, except here you have to move from side to side with each step.
To do this exercise:
- Stand on your left leg and jump sideways to the right.
- Land softly on your right foot and immediately jump back laterally to your left foot to complete one rep.
- Continue the exercise by alternating legs and increasing speed.
4) power outlet
Power jacks are a variation of jump jacks and help burn a lot of calories. Practicing this exercise regularly takes your cardio training to a whole new level. Adding a squat to your jumps also hits your quads and glutes more effectively.
To do this exercise:
- Stand up straight with your hands at your sides and your knees slightly bent.
- Keeping your upper body straight, jump into a sumo squat while swinging both arms above your head at the same time.
- As you do this, make sure your knees are bent at 90 degrees and not past your toes.
- Land as softly as you can on your feet, shifting your weight onto your heels and lowering your butt back.
- Jump your feet back with your arms at your sides and make sure your core is engaged throughout the exercise.
5) Bicycle Crunch
The bicycle crunch is one of the most effective bodyweight exercises for reducing abdominal fat. This exercise not only hits your usual abs, but also deepens your obliques.
To do this exercise:
- Lie on the floor, with your legs raised and your knees bent at a 90-degree angle.
- Start moving your legs back and forth gradually increasing speed.
- Make sure not to move your neck, but let your head stay in a neutral position.
6) Climber
Mountain climbers target your entire body while keeping your heart rate pumping higher than normal, making them one of the most productive bodyweight exercises for weight loss.
To do this exercise:
- Get into a plank position and distribute your weight evenly between your toes and hands. Make sure your hands are below your shoulders, your abs tight, and your spine straight.
- Pull your left knee toward your chest as far as you can and switch legs by pulling your right knee toward your chest and sticking your left leg out.
- As you perform this movement, move your knees in and out as fast as you can and keep your hips down.
Put off
The aforementioned bodyweight exercises can be done to achieve optimal weightloss.
Always remember that you can achieve weight loss as long as you have the determination and discipline to stick to your exercise routine and proper diet. Also, keep in mind that weight loss takes time, so work hard and be patient as it may take time to see the desired results.
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