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Bodyweight Exercise

Bodyweight Workouts for Fat Burning

Bodyweight exercises are injury-free and easy.

They have low impact on our muscles and joints, and still get us serious results.

Below are some simple routines that will ease your way into

a healthier, stronger and finer formed body using only your own body weight.

 

Set your own goals to improve your performance.

Beat your best time or highest rep count weekly.

Let's learn a few simple routines together!

Bodyweight squats

How to do it?

  1. Stand tall with your feet hip-width apart. The right posture is imperative to doing squats and still keeping knee pain at bay. Here’s what you should keep in mind:
  • Keep the shoulder blades pulled down and back throughout the exercise. Whether you’re standing or squatting, keep this position.
  • Make a double chin to prevent misalignment of the cervical spine. If it feels a little funny but not uncomfortable, you’re doing it right.
  • The eyes should look straight ahead at all times to maintain balance and coordination.
  • The abdominal muscles should be flexed and braced inward.
  • The butt muscles should be squeezed together.
  1. Descend by pushing your hips back and maintaining the natural arch of the lower back. Pretend that you are closing a door behind you with your butt. Once you have stopped descending, bend the knees until you feel muscle resistance. Do not go past this point or squat to the point of pain.
  • A common mistake for beginners is that they bend only the knees. This is a dangerous habit to form since it allows the knees to go beyond the toes as you squat. Extra unnecessary force will then be loaded on the knees, exacerbating our pain.

Repetitions!

To safely burn calories, lose weight, strengthen and tone, we recommend doing this routine three out of seven days (weekly) …

  • Weeks 1-2: two set of five squats.
  • Weeks 3-4: two set of 10 squats.
  • Weeks 5-6: three set of 10 squats.

Bodyweight Squats Benefits

Squats are also ideal for shaping our legs, buttocks and core muscles.

Doing a squat without weight may seem like no big deal. After all, we do it every day of our life whenever we sit down or stand up. But the squat movement is the foundation of all lower-body exercises. It determines how well we walk, run, jump, or lunge.

The benefits of doing squat are too many to be ignored. Few exercises work so many muscle groups at the same time. Squats are a classic example of a compound exercise. Plus, when you do squats you’re working large muscle groups. This burns more calories and promotes muscle growth.

Jump Squats – How to do it?

  1. Stand with your feet shoulder-width apart.
  2. Squat down as if doing a standard squat.
  3. Instead of slowly rising as with a traditional squat, jump up explosively into the air with your core engaged.
  4. Descend and land in the squat position. Land as quietly as possible, which requires control.
  5. Then repeat. Do two to three sets of 10 reps.

Repetitions!

To safely burn calories, lose weight, strengthen and tone, we recommend doing this routine five out of seven days (weekly) …

  • Weeks 1-2: two set of five jump squats.
  • Weeks 3-4: two set of 10 jump squats.
  • Weeks 5-6: three set of 10 jump squats.

Jump Squats Benefits

What makes jump squats so special?

Jump squats are a good way to begin a workout, after we’ve warmed up, of course. Once our coordination, landing mechanics, and jumping technique are sufficient, we’re good to go. Jump squat exercises are thigh-shaper, butt-lifter and sculptor.

Jump squats …

  • Help us develop explosive power –ability to generate force quickly.
  • Add a dynamic, cardio component to our training session.
  • Are important for maintaining and enhancing our overall functionality as we age.
  • Shake up our metabolism and increase our heart rate.
  • Help us burn more calories and build strength and power at the same time.
  • Strengthen the muscles that support the knee and improve communication between the nerves and the muscles that control the knees.

Help prevent knee injuries, particularly ACL tears in women.

Reverse Lunges – How to do it?

  1. Stand up straight in front of a mirror. Keep your shoulders back and your hands resting at your sides.
  2. Take a big step backwards with your left foot. You should now be standing with your feet apart.
  3. Lower your hips to the floor until your front (right) knee forms a 90-degree angle.
  4. Push yourself up. Most of the strength should come from your front (right) foot. Return your back (left) foot to the starting position

As you work through the sets, really focus on pressing the heel of your front foot into the ground as you lift up in order to engage your glutes to their full potential.

Resist the temptation to put your hands on your knees to help push yourself up. Not only does pushing on your knees lessen the effect of the exercise, but it can cause injury.

Repetitions!

To safely burn calories, lose weight, strengthen and tone, we recommend doing this routine five out of seven days (weekly) …

  • Weeks 1-2: two set of five reverse lunges.
  • Weeks 3-4: two set of 10 reverse lunges.
  • Weeks 5-6: three set of 10 reverse lunges.

Reverse Lunges Benefits

Reverse lunge is a low-intensity exercise. It’s a great alternative to the forward lunge for those of us who are worried about knee injury, as it does not allow our knees to extend beyond our toes. However, you should still be careful when performing this exercise, especially if you have a history of poor knees.

Reverse lunges strengthen our …

  • quads,
  • hamstrings,
  • glutes, and

Standing Leg Raises – How to do it?

All you need for standing side leg raises is a chair.

  1. Stand behind and hold onto the back of the chair.
  2. Bend your right leg slightly to keep it from locking and root that foot into the ground.
  3. Next, extend your left leg out to the side and lift it as high as you can.
  4. The slower you lift your leg, the better the exercise can target your thighs.
  5. Hold your leg in place for between five and 10 seconds before lowering it.
  6. Repeat with your other leg.

When you raise your leg, you should feel the inside of your thigh lengthen. This lengthening, or stretch, results from the work your thighs perform to lift your leg and keep it up. Wearing ankle weights will help intensify the workout in the future.

Repetitions!

To safely burn calories, lose weight, strengthen and tone, we recommend doing this routine five out of seven days (weekly) …

  • Weeks 1-2: two sets of five raises.
  • Weeks 3-4: two sets of 10 raises.
  • Weeks 5-6: three sets of 10 raises.

joint.

Standing Leg Raises Benefits

Standing leg raises are the solution if you’re not happy with the way your thighs look in pants or how they jiggle when you walk. Standing side leg raises are one of the best ways we can target and tone that part of our body, and we don’t need a gym membership to do it. We find variations of standing side leg raises in yoga and Pilates classes.

Standing side leg raises help increase our lean muscle mass, and the more lean muscle mass we have, the more toned our overall physique will be. But exercise alone isn’t enough to tone. As we lose weight, our body will naturally shape itself around our growing muscle mass, resulting in a toned physique.

Our thigh is made up of several muscles, most of which help us walk, balance and lift. Standing side leg raises help strengthen these muscles and shape our legs, meaning this exercise will benefit more than just our thighs.

Lying on Back Leg Raises – How to do it?

  1. Place your hands either under your glutes with your palms down. This will be your starting position.
  2. As you keep your legs flat on the floor and as straight extended as possible, bend your knees very slightly
  3. With your knees locked  in very slightly bent position, raise your legs until they make a 90-degree angle with the floor.
  4. The slower you lift your legs, the better this exercise will target your lower back and abs.
  5. Hold your leg in place for five seconds before lowering it slowly.

Wearing ankle weights will help intensify the workout in the near future.

Repetitions!

Abdominals abs need time to heal; we recommend waiting 48 hours between ab workouts.

To safely burn calories, lose weight, strengthen and tone, we recommend doing this routine three out of seven days (every second day) …

  • Weeks 1-2: two sets of five raises.
  • Weeks 3-4: two sets of 10 raises.
  • Weeks 5-6: three sets of 10 raises.

Lying on Back Leg Raises Benefits

Leg raises are the ultimate way to turn jelly-bellies into a toned masterpiece. No workout regimen is complete without the lower back, abs and hip work, and the leg raises are the best way to get the job done.

Lying leg raises have a simple motion that completely isolates the abdominal muscle responsible for adding tone to our tummy (rectus abdominis). Using good form and the right number of repetitions will maximize the health and aesthetic benefits to us.

  • Leg lifts build strong abs and hip flexors.
  • You’ll be less fatigued when the elevator is out of order and you have to use the stairwell.
  • You’ll improve your posture and reduce lower back strain by adding support to your mid-section.
  • Strong hip flexors increase your walking stride.
  • Leg lifts add support to your upper body so whether you’re on a balance ball or in high heels, you’ll be less likely to stumble.
  • Anytime you twist, bend or reach, the time invested in leg lifting is helping you stay centered.

The importance of good balance becomes more important as we age; use leg lifts to improve overall health. So, keep your balance.

A 150-pound person will burn approximately 58 to 65 calories for every 10 to 15 minutes of leg raises. Take into account the length of our legs — taller people have more leg to lift, burning more calories than shorter people. No matter our height, we won’t burn enough calories doing leg lifts to rid ourselves of stomach fat without the right diet and other exercises.

Walk-outs – How to do it?

  1. Start in bench position, on all fours with knees and hands shoulder wide apart. Palms down hands are placed directly below shoulders, pointing forward.
  2. Tense your glutes, brace your abs in the start position. This will ensure that your spine stays in proper alignment.
  3. “Walk out” your hands forward slowly, one after another.
  4. Your hips will shift forward as soon as you start your hand walk-out motion, reaching out your hands one after another.
  5. Continue walking your hands out as far as possible or until your abs are just a few inches off the ground.
  6. Hold your end position (arms extended out in front) for three full seconds, before walking your hands back to the starting position.
  7. Reverse the movement by walking your hands back to the starting position.

Repetitions!

To safely burn calories, lose weight, strengthen and tone, we recommend doing this routine five out of seven days (weekly) …

  • Weeks 1-2: two sets of five raises.
  • Weeks 3-4: two sets of 10 raises.
  • Weeks 5-6: three sets of 10 raises.

Walk-Outs Benefits

Core strength is essential to overall power and health. Unfortunately, most people waste their time with non-functional abdominal exercises.

The human body is really good at compensating for underlying weaknesses. The low back and hamstrings take over, while the glutes and outer hip muscles sit on the sideline. Walk-out exercises address these weak areas.

The hand walkouts …

  • Build core strength.
  • Increase shoulder mobility.
  • Enhance lat size and strength (the two muscles along the sides of the back).

Let's get moving!

Fitness Blender on YouTube is an awesome free resource for all types of exercises. I found it to be my “go to” for getting started then onto really getting my work-out on!

What do we need for bodyweight exercise?

All we need are:

  • a non-slip, flat and roomy space,
  • comfortable exercise/yoga outfit,
  • a pair of comfortable sneakers, and
  • the willingness

No time? No problem.

Moderate-speed bodyweight workouts with no machines or weights will torch tons of calories and fat —and strengthen/build muscle— in no time.

The key to making body weight exercises effective for fat burning is to focusing on combination movements, rather than working one isolate muscle at a time.  Combination moves work multiple large muscle groups simultaneously. The more muscles are involved, the more calories we shall burn in the shortest time.