Do you want to shed some of your pounds but
don’t know where to start? If so, then we’re here to help you. In this article,
we have compiled the 15 best bodyweight exercises of weight loss that you may
want to give a try.
When it comes to losing weight, exercising plays a very important role. Usually, there are two types of exercises that you can do if you want to shed some pounds – cardio exercise and strength training. Read More:5 Awesome Leg Workouts From Home
With cardio exercises, you will be able to
burn more calories. Whereas the strength training will allow you to build
muscles. Take note, the more muscles that you have, the more calories your body
will burn naturally.
Nevertheless, are you ready to lose weight? If yes, whether you have a regular workout routine or just starting out, here are the bodyweight exercises for weight loss you can perform. Read Here:5 Best Indoor Cycling Bikes For Your Money
What are the Best Bodyweight Exercises for Weight Loss?
Usually, lunges require you to hold weights. But it is still one of the best lower body exercises without weights. To do this, you will need to stand straight in an athletic stance. After that, you’ll lunge foot (left) forward and squat down. While doing this, make sure that you keep your right knee touching the surface. Then, go back to a standing position and place your right foot forward and repeat the process.
While the concept of this bodyweight exercise
is pretty easy, the degree of difficulty, however, is hard. But nevertheless,
lunges are perfect for you if you want to tone up the lower body muscles as you
If you want to tone up the upper part of your
body without using weights, then doing pull-ups is a good idea. For this
exercise, you will need to become creative when it comes to looking for a place
to perform it. But one thing is for sure, pull-ups can help you in burning more
To do this bodyweight exercise, you need to look for a thing that you can pull upon. For example, a front porch roof or a door opening at your house. Once you find the perfect place to do pull-ups, begin with your hand just above shoulder-width apart above your head. Then you pull ‘til your chin is above the bar. However, if you are having a hard time getting your chin above, push down your elbows as your chin will approach the bar.
Unfortunately, pull-ups might not be for
everybody. But if you have the strength and guts to do it, then you can always
give this bodyweight exercise a try.
This one of the best bodyweight exercises for
weight helps in toning up the whole body. In fact, it will work your core,
lower body, and upper body.
For you to perform burpees, you need to stand
straight up with your feet shoulder-width apart. As you start, go to a squat
position by bending your knees and pushing back your hips. From your squat
position, push back your feet, this will allow you to land in a plank position.
From there, jump back to a squat position and jump in the air explosively. The
moment you come down, land back to your squat position and then repeat the
At first, this bodyweight exercise for weight
loss is not easy, but burpees do a great in terms of burning more calories.
If you prefer doing a cardio exercise then you
need to do stair climbs. For this bodyweight exercise, obviously, you will need
to look for a problem. If you are staying in a two-story house, then that’s
great. But if you don’t have, you need it to look for a steep hill or a
football to perform stair climbs.
Once your problem is solved, simply do what
the name of this bodyweight implies – climb the stairs. When doing this
activity, make sure to do it slowly to avoid trips and falls. But as you become
comfortable with what you’re doing, you need to amplify your steep for best
As of now, stair climbing is the most
demanding bodyweight exercise on our list. But in terms of losing weight, it is
actually the most rewarding.
When it comes to concept, dips are quite similar to pull-ups since they are targeting the same groups of muscles. But with regards to the practice, they are completely different. Before you perform this exercise, first, you will look for a place that features two stable bars on every side of you. Once you find one, grab the dip bars, jump, and then straighten up your arms. Then, lower your body ‘til your shoulders are underneath your elbows. From there, push back yourself up.
Though dips are easier to perform compared to
pull-ups, this exercise can be a bit challenging particularly if the strength
of your upper body isn’t yet fully developed. Thus, if you’re struggling at first,
you need to be patient if you want to shed pounds.
For this exercise, you need to begin with a
plank position. Then towards your midsections pull your knee up. As your knee
will extend back to the surface, you need to get ready to bring your other knee
up to your midsection. You can repeat the process as long as you want.
Mountain climbers should be done at a
fast-faced. So, if possible, go as fast as you can. Nonetheless, though this
exercise can be a bit exhausting, the truth is they are not difficult to
perform making it ideal for beginners.
This leg exercise will allow you to burn some
calories as you tone up yourself. For step-up, you will be needing a durable
and robust box that you can use to step on. But if you do not have any, you can
use the stairs on your front doorway.
Once the needed thing is settled, you can immediately begin. In a standing position, lift your right leg on the box and push up yourself using the leg that’s still on the floor. And after you blast, come back down and reset before you repeat the exercise with the left leg. Much like other exercises for the legs, step-ups are also easy. But if it is your first time to do it can be incredible. However, we can assure you that you will get used to it as the days go by.
Barbell Bench Press
This bodyweight exercise is ideal for men. The barbell bench press will send the testosterone levels to fat-burning overdrive by engaging your shoulders, arms, and chest at the same time. In fact, the more you push, the more calorie you will be able to burn and this makes it a great exercise for losing weight. Doing this bodyweight exercise is quite easy. All you need to is lay down on a flat bench while holding a barbell in the stand above you with an overhand grip and shoulder-width.
Once you are settled, lift the barbell off the stan and then place it above your chest with your arms completely extended. From the beginning position, it is important that you breathe in and slowly lower the bar until it will flick through the center of your chest. Push back the bar to the initial position explosively as you exhale. Repeat the process as long as you want. But make sure to overdo it.
Bent Over rows
For this bodyweight exercise for weight loss,
both of your hands should hold a dumbbell. Then slightly bend your knees and
pivot at the hip to make your upper body almost equivalent to the ground. Also,
make sure to keep your back straight and core tight since you will row the
weights up the chest. Repeat the process.
If you are using weights when exercising that
doesn’t mean that you will be able to shed pounds more rapidly. It is worth
mentioning that you need to keep your body running and your heart rate up.
One great way to do this is by doing sit-ups. For this exercise, all you need to do is simply lie down on the ground with your knees bent. To keep them steady, hook your feet on a thing that prevents them from moving. Then put your hands at the back of your head and as you raise your chest up tense your core so that the upper part of your body will form a V-shape with your thighs.
Performing squats is pretty easy. What’s more, they help in toning up your body muscles as well as burn calories. To do this exercise, you need to stand up straight in an athletic stance just like what you did on lunges. From here, bend your knees and squat, dropping your lower body until your legs reach a 90-degree angle. After that, explode up back to a standing position. You can repeat squats as long as you want. By the way aside from weight loss, this exercise will also strengthen your back.
If you want to improve your cardio endurance as well as lower body strength while losing weight, then do lunge jumps. This exercise is quite similar to lunges but there is a difference at the end. You can begin the same way as if you are going to perform lunges. But when you return to the standing position, you need to blast up to air jumping high.
This exercise is one great way to target your
back muscles and lower body without using any equipment. In fact, all you need
is the weight of your body.
To perform wall sits, you need to get into a
position by standing up straight and then leaning the back on the wall. After
that, lower the body slowly ‘til your legs reach a 90-degree angle. Make sure
to hold it as long as you can.
For the first 30 seconds wall sits are
somewhat easy and simple. But the longer you do it the more it becomes
challenging since you will need to endure burning pains in your legs.
Side plank as the name suggests looking easy. But just like the wall sits, you are going to feel obliques burn the longer you do it. Nevertheless, for this bodyweight exercise for weight loss, start by lying down on your right side and then pile yourself up to your forearm so that it is equivalent to the topmost of your mat and your shoulder is stacked through your elbow. After that, stack your legs and show off your feet. From there, put your left hand on your left grip.
Next, press down through your right forearm in order to lift your hips off the surface and come to a side plank. As you hold for about 20 seconds, make sure to squeeze your glutes, abs, and even your thighs the switch on the other side. Repeat the process.
Last but not least are the bicycles. With this core exercise, you can feel your abs burning. For bicycles, you will need to lie on your back. Make sure that your feet lifted off the floor and your knees bent to a 90-degree angle. Then put your hands at the back of your head.
After that, lift your shoulders from the
ground and straighten your leg (left) forward at 45 degrees as you breathe out
and twist your upper body to the right side.
To come back to the middle, breathe in and switch directions. Keep on cycling side to side for half a minute.
While some bodyweight exercises for weight loss might not work, the above-mentioned will surely work for you. To begin your weight loss journey, pick one bodyweight exercise that you like the most and set aside about 15 minutes every morning or even at night. As long as you are committed to what you are doing, you will see great results in no time.