These may be performed at any time, any where and with no extravagant devices, making it a good time saving method to develop strength.
Remember to always begin with a 5 - 10 minute warm up, before starting any exercise routine. Rest about 1 - 2 minutes between sets. In addition, alternate the exercises that you begin with, so as not to allow your muscles to become complacent.
Reverse Crunch
Lay down on your back, knees bent, hands positioned next to your hips flat on the floor, draw your knees up toward your chin while exhaling. Your hips ought to come off the floor slightly and then slowly lower your feet to just above floor. Perform 3 sets of 10 repetitions.
Side Plank
Lay on your side supporting your weight on your forearm, then raise your body up so that it is in a straight line from your head to your feet. The only points of contact on the floor will be your forearm and the near part of your foot. Perform 3 sets of 10 repetitions.
Front Bridge
Lay face down on your forearms, then raise your body up keeping your back straight, the only points of contact on the floor are both forearms an toes. Perform 3 sets of 10 repetitions.
Split Jump
Stand in the lunge position having one leg ahead of the other, arms at your sides. Bend at the knees until the back leg nearly touches the floor, and then swing your arms forwards and jump as high as you are able to. While in the air, change leg positions so that you land with the other leg in the front. Perform 3 sets of 10 repetitions
Push-ups
Full or perhaps modified, always keep your body straight from the knees to the shoulders. Perform 3 sets of 10 repetitions.
These exercises are adjustable as the level of fitness increases. You can increase the number of repetitions in a set, or the total number of sets that you perform. For a more intense work out, you can perform all 5 of these in a circuit. That is, perform 10 repetitions of each exercise with only about 30 seconds of rest in between each, this would be 1 circuit. Perform 3 to 5 circuits with about 2 minutes of rest in between.
Regardless of what you are working out for, body weight exercises are very effective for you to burn off excess fat, either as an addition to your regular work out routine, or perhaps as being a work out all by itself.
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Take a look at The Gabriel Method weight loss program, this guy lost over 200 pounds!
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