If you are just starting your journey to lose your excess body fat, you need a weight loss exercise plan that would help you in efficiently and effectively burning calories and is also easy to follow. My simple weight loss exercise plan is based on these things:
Have you heard of HIIT before? HIIT is a short form for High Intensity Interval Training. And it is an efficient and fast technique of exercise training that simply involves alternating between short sessions where you exercise intensely giving out 100% maximum effort and sessions where you exercise with low intensity (or relax) to recover. This type of exercise training could last for as little as 5 minutes to as much as 30 minutes – it all depends on your level of fitness. HIIT helps keep your heart rate up and burns more calories in less time (when compared to doing slow cardiovascular exercise). And I am sure you already know about bodyweight exercises like push-ups, pull-ups, squats etc. [ PS: There are also exercises that target the tissues in the penis and make your erection bigger and stronger. I advise against using penile pumps for this, here is a detailed clarification why you shouldn't use penis pumps. ] Bodyweight training is a simple yet very effective form of exercise training that improves your cardiovascular fitness, strength levels and also helps you in burning a lot of calories without having to use any exercise equipment whatsoever. You are only using your “body-weight”. My workout plan is basically a merger of HIIT and bodyweight training. The combination of these two forms of training would help you get all the benefits that they offer. This weight loss exercise plan contains 10 effective bodyweight exercises and you would be required to do each of these exercises for 20 seconds at 100% maximum effort before you relax for at least 10 seconds. You can finish one circuit of this exercise routine in 5 minutes, but if you really want to burn a lot more calories you would have to do 5 or 6 repetitions of this routine which should last for 25 – 35 minutes. Let me explain how you can do each one of the exercises in this routine. #1 Exercise – Push-Ups Push-up is a very popular bodyweight exercise. This exercise helps in strengthening the muscles located in your back, triceps, shoulders and chest. To perform the Push-up exercise properly, follow these simple instructions: 1.) Kneel down and put your palms flat on the ground, ensure that your hands are in-line with your chest and well spaced (about a shoulder width apart). 2.) Now, push your legs backward and straighten them out. At this position you should be supporting your bodyweight with your hands and your toes – push your hips towards the ground to straighten your back. 3.) Lower your body to the floor by bending only your elbows. Only stop when your nose or chest has touched the floor. 4.) Lift your body back to your starting position by straightening your elbows. 5.) Do step 3 – 4 with maximum intensity and as many times as you can do in 20 seconds. 6.) Rest for 10 seconds before you move on to the next exercise. #2 Exercise – Burpee No other bodyweight exercise compares to the Burpee exercise when it comes to improving your cardiovascular fitness and strengthening your upper and lower body muscles. To perform the Burpee exercise properly, follow these simple instructions: 1.) Kneel down and put your palms flat on the ground, ensure that your hands are in-line with your chest and well spaced (about a shoulder width apart). 2.) Straighten out your legs backwards to put your body in a position where your bodyweight is resting on your toes and hands. Then lower your body to the floor (by only bending your elbows) till your chest touches the ground slightly. 3.) Lift your body by straightening your elbows, stand up and immediately jump as high as you can. 4.) The instance you land back on the ground, do step 1 – 3 with maximum intensity and as many times as you can do in 20 seconds. 5.) Rest for 10 seconds before you move on to the next exercise. #3 Exercise – Jumping Jacks Jumping jack exercise might look very easy to do, however it is still very effective in burning calories. To perform the Jumping Jack exercise, follow these simple instructions: 1.) Stand up with a straight posture, make sure your feet are together and your hands are touching your sides. 2.) Jump up and swing your hands up until they touch above your head while at the same time kicking your feet sideways. Keep this position when you land back on the ground. 3.) Jump up once more, however this time, bring back your feet to how it was and also swing your hands back to your sides. Keep this position when you land back on the ground. 4.) Do step 2 – 3 with maximum intensity and as many times as you can do in 20 seconds. 5.) Rest for 10 seconds before you move on to the next exercise. #4 Exercise – Bodyweight Squats Squats are a very effective exercise for strengthening and toning the muscles in your legs and butt. In the gym, you can do squats with weights also, however this squat is the bodyweight squat. To perform the bodyweight Squat exercise, follow these simple instructions: 1.) Stand up straight and keep your feet wide apart. At the same time raise your arms in front of you to the same level as your shoulders. 2.) Now lower your body towards the floor by bending your knees. Only stop when your butt is in-line with your knees and your thighs are parallel to the ground (or you can go lower till your thighs are touching your calves – it depends on which one you are comfortable with). 3.) Lift your body back to your starting position by straightening your knees. 4.) Do step 2 – 3 with maximum intensity and as many times as you can do in 20 seconds. 5.) Rest for 10 seconds before you move on to the next exercise. #5 Exercise – Jump Squats This is a more intense version of the regular bodyweight squat and it helps you in burning extra calories by including a jump in the exercise. To perform the Jump Squat exercise, follow these simple instructions: 1.) Stand up straight and keep your feet wide apart. At the same time raise your arms in front of you to the same level as your shoulders. 2.) Now lower your body towards the floor by bending your knees. Only stop when your butt is in-line with your knees and your thighs are parallel to the ground (or you can go lower till your thighs are touching your calves – it depends on which one you are comfortable with). 3.) Lift your body back to your starting position by straightening your knees, then immediately jump up as high as you can 4.) Do step 2 – 3 with maximum intensity and as many times as you can do in 20 seconds. 5.) Rest for 10 seconds before you move on to the next exercise. #6 Exercise – High Knees This exercise is quite popular in most aerobic classes. It is also an effective exercise that would help you improve your cardiovascular fitness levels. To perform the High Knees exercise, follow these simple instructions: 1.) Stand up with a straight posture, and then lift your right leg up to the same level of your hip while also raising your left arm to the same level as your shoulder. 2.) Lower your right leg back to the ground and drop your left arm back to your side. 3.) Lift you left leg up to the same level as your hip, while simultaneously lifting your right arm to the same level of your shoulder. 4.) Lower your left leg back to the ground and drop your right arm back to your side. 5.) Do step 1 – 4 with maximum intensity and as many times as you can do in 20 seconds. 6.) Rest for 10 seconds before you move on to the next exercise. #7 Exercise – Planks This bodyweight exercise helps in tightening and toning the muscles in your upper body in addition to helping you burn calories. To perform the Plank exercise, follow these simple instructions: 1.) Kneel down and rest your forearms on the ground – ensure that your forearms are about 8 or 9 inches apart from each other and side by side to each other. 2.) Straighten out your legs behind you and lift your knees from the ground. At this point you should be supporting your whole body on your toes and forearms. 3.) Once you have gotten your balance, tighten your upper body muscles and stay in this position for 20 seconds. 4.) Rest for 10 seconds before you move on to the next exercise. #8 Exercise – Mountain Climbers This exercise might seem a bit fancy, however it is very effective in strengthening and toning your leg muscles while at the same time enhancing your cardiovascular fitness. To perform the Mountain Climber exercise, follow these simple instructions: 1.) Go on your knees and place your palms flat on the ground. Make sure that your hands are widely spaced (about a shoulder width apart). 2.) Straighten out your right leg backwards and bend your left leg while at the same time pointing your buttocks up. 3.) Lift both feet from the floor at the same time and switch positions of your legs so that your left leg is now straight and your right leg is now bent. 4.) Do steps 2 – 3 with maximum intensity and as many times as you can do in 20 seconds. 5.) Rest for 10 seconds before you move on to the next exercise. #9 Exercise – Sprints Sprinting is technically the highest calorie burning exercise known to man (according to a study here, you can burn as much as 200 calories in 2 minutes 30 seconds). Sprints also help you in developing speed and reflexes. Follow these simple instructions to do sprints: 1.) Go to an open field (or track) that is at least 50 metres long. 2.) Run as fast as you can along the open field, stop after 50 metres or after 10 seconds of sprinting. Turn around and run as fast as you can back to the spot you started from. 3.) Doing this to and fro sprinting should last for about 20 seconds. 4.) Rest for 60 seconds before you move on to the next exercise. (If you are exercising at home, you can skip sprints since you might not have enough space). #10 Exercise – Lunges In the gym (or at home) you can also do the Lunge exercise while carrying dumbbell weights on each hand. The Lunge exercise helps in toning the muscles in your legs and butt as well as helping you burn calories. To perform the Lunge exercise, follow these simple instructions:
1.) Stand up with a straight posture and place both hands on your hips by your side. 2.) Take a long step forward with your left leg; bend both your knees at the same time to lower your body, your right knee should almost touch the ground while your left knee should be at a 90° angle. 3.) Go back to your starting position by straightening your knees. 4.) Take a long step forward with your right leg; bend both your knees at the same time to lower your body, your left knee should almost touch the ground while your right knee should be at a 90° angle. 5.) Go back to your starting position by straightening your knees. 6.) Do step 2 – 5 with maximum intensity and as many times as you can do in 20 seconds. 7.) Rest for 10 seconds before you move on to the next exercise or you have reached the last stage of the exercise routine. As simple as this exercise routine looks, you can burn a lot of fat and also build muscles if you do it properly. The best part of this exercise routine is that there is no need for exercise equipment. To get the most fat burning benefits from this routine make sure that your perform each of the exercises with 100% maximum effort – it is designed to be a HIIT bodyweight exercise routine. Here are my recommendations that can help you find out which exercise session duration you prefer: For an exercise session that lasts 5 minutes, do one repetition of stages 1-20 For an exercise session that lasts 10 minutes, do two repetitions of stages 1-20 For an exercise session that lasts 15 minutes, do three repetitions of stages 1-20 For an exercise session that lasts 20 minutes, do four repetitions of stages 1-20 For an exercise session that lasts 25 minutes, do five repetitions of stages 1-20 For an exercise session that lasts 30 minutes, do six repetitions of stages 1-20 I recommend that you do a workout that lasts for 30 minutes if you are serious about losing your excess body fat. And you need to rest for at least 48 hours after each workout (you should NOT exercise every day when you are just starting out). So, here is my simple weight loss exercise plan: Monday – 30 minutes of exercise Tuesday – Rest day Wednesday – 30 minutes of exercise Thursday – Rest day Friday – 30 minutes of exercise Saturday – Rest day Sunday – 30 minutes of exercise To get the maximum benefit from this weight loss exercise plan, combine it with a calorie controlled diet.
1 Comment
|
AuthorI am James T. Phillips and I am addicted to fitness. ArchivesCategories
|