Today I am going to perform a complete body weight workout which is really effective for anyone who wants to lose weight, lose body fat and tone up their muscles. Not only body weight workout can help get you in shape but if done regularly it’s a very effective way to enhance your cardio vascular endurance and fitness levels.
In today’s workout program I am going to include 3 body weight exercises and I am going to perform all these three exercises back to back without giving any rest.
Here are the names of these 3 exercises and why I have chosen them –
Sprawl and Jump – It’s a killer body weight exercise which works out all muscles of your body in one single movement .As you can see in the video that it’s a very simple movement but don’t let that fool you as performing few reps of this exercise can really get you puffing and panting.Sprawl and Jump is an excellent exercise to burn tons of calories and for this exercise i will perform 10 Reps.
Plank Knee to Elbow – This again is a very effective body weight exercise to burn calories with major emphasis on abs,obliques and lower abs muscle .Its a combination of two exercises which straight hand plank and knee to elbow,straight hand plank strengthens your core muscles which are abs,obliques,lower back and knee to elbow works on the lower ab muscles. Overall its a great exercise to strengthen and condition your core muscles and again for this exercise I will perform 10 reps each side.
Push Ups – Who hasn’t heard of push ups but the question is when was the last time you performed push up ? Push up is simple yet very effective body weight exercise to strengthen muscles and increase fitness levels. It works out your complete body with major emphasis on chest,shoulder,triceps and core muscles, if done regularly push ups can not only help you lose weight but also tone up your upper body muscles.Push Ups again I am going to perform 10 reps.
So the complete workout plan is –
Sprawl and Jump X 10
Plank Knee to Elbow X 10
Push Up X 10
You need to perform all these 3 exercises back to back without giving any rest.Once you are done with 30 reps take some rest and repeat the sequence 3 more times
.A lot of you have asked me this question -Whats more effective “Weight Training” or “Body Weight Training”, the answer is that it totally “depends on your goal”.
If your goal is to increase strength, enhance fitness and build specific muscle groups like bicep,tricep,chest,shoulders then you should definitely consider weight training however if your goal is just to stay fit, stay lean and be active then body weight workout totally rocks.
Raghav Pande is New Delhi (India) based Fitness Consultant
He is a Certified Fitness Trainer,Sports Nutritionist and the Winner of “You Tube Next Trainer”