Many of us believe that staying healthy involve regular trips to the gym.You can work out anywhere,depending on your time and your mood! An important contribution to being healthy is a good diet, including fresh fruits and vegetables, and limiting fast food intake.
You can burn excess fat, build muscles, and enjoy a great workout at your place of convenience instead of hitting the gym. What you can do is use your own body weight and train yourself in the exact manner as you would do in the gym using dumbbells. Weight circuits are a very effective exercise, where you perform one exercise right after the other without breaks, thereby building muscle and doing cardio simultaneously.
If you combine proper body weight training exercises combined with a good diet, you can get a kick ass workout plan for yourself, without spending time and money at a gym.
Body Weight Circuits.
Body Weight Circuits training burn more calories than regular training at the gym, or steady cardio. Also concentrating on cardio alone, will not be quiet beneficial for weight loss.
The workout plan that I am explaining today,can be done anywhere- your house, apartment, park,etc. Please ensure to check out on the plan with your personal physician before attempting these exercises.
In the body weight circuit training routine, you need to do each exercise continuously without breaks in between (as much as possible). After the first run through of exercises in the circuit, do it a second time. If you still have energy after the 2nd run through, go for a third. Always remember that it is better to stop and take a break than doing exercises incorrectly.
Start your training process with a WARM UP. Don’t ever forget to warm up.Warm up will get your heart rate pumping and your muscles warm. If you are running short of time, reduce your workout time, but never on your warm up. For warming up your body, you can run, jump rope, do push ups, pedal on a bicycle, jog, climb up and down stairs, etc. Remember not to wear yourself out completely, just get your heart rate elevated, that’s all.
After the warm up, here is exactly what you need to do:
Here is the list of workouts you need to do one after the other:
-10 push ups
-20 walking lunges
-10 dumbbell rows (You can use water bottles or milk jugs)
-15 second plank
-30 Jumping Jacks
After completing your workout, make sure to stretch. All of your muscles will be contracted and needs to be stretched out and rebuilt.You can put your hand on a support and balance yourself for doing squats and lunges. You can replace walking lunges with standing lunges.
For doing the body weight squats, think as if you are sitting back into a chair. Then stand up immediately without leaning forward, and you will find yourself in balance.
For doing the lunges, keep your eyes straight and your upper body completely vertical.
For doing the dumbbell rows, you can use whatever is heavy enough for you. Find something challenging for lifting 10 times in a row.
Try doing this routine 2-3 times a week, but never on consecutive days. Muscles build when you’re resting, and not when you’re exercising. Along with working out, eat lots of fresh fruits, vegetables, lean meat, nuts, etc. Eat whole foods as much as possible. Avoid completely soda, candy, and junk food.