Want to get back into shape but don’t feel like going to the gym? Maybe your gym is far away and you need to take out special time to go to the gym.
In this busy schedule, sometimes it becomes difficult to find time for the gym, so the best alternative is bodyweight exercises for weight loss.
Most people think that only joining a gym or fitness club gives results, but this is not completely true. Gym and fitness centers help only on one condition, you have to be consistent in your workouts & healthy diet. Machines and equipment help, but you can also get in shape with bodyweight exercises.
So Don’t underestimate the power of bodyweight exercise, it brings results. If you are starting your fitness journey, then initially focus on body weight exercises. Let’s take a look at the best bodyweight exercises for weight loss at home that you can easily do with no equipment. Let’s understand what bodyweight exercises are and their benefits.
What Are Bodyweight Exercises
The bodyweight exercise is a strength-building exercise that an individual performs on his own weight. It improves stamina, strength, power, endurance, flexibility, and balance overall performance.
Some of the popular best bodyweight exercises for weight loss are pull-ups, push-ups, and sit-ups are the most effective. Pushing, pulling, bending, squatting, twisting, and bending are all moments that are used to perform bodyweight exercises.
Advantages Of Bodyweight Exercise
The major benefit of bodyweight exercise is that it is cost-effective and you don’t need any equipment to perform it. You can do it anywhere.
Limitation of Bodyweight Exercises
Yes, it has limitations. If you want to build more muscles, then you need to do heavy lifting. In bodyweight exercises, an individual uses his own weight to perform resistance movements. But these are great for beginners who want to get a healthy physique.
Here we have discussed the 5 best exercises that you can easily do at home without any equipment and these are the best exercises to lose weight at home.
Top 5 Best Bodyweight Exercises for Weight Loss
To lose weight, you need to burn more calories than you consume, after all, calories play a major role in maintaining body weight. And don’t forget to take care of nutrients & minerals.
Like other fitness blogs, we not only give a list of the best exercises but also provide a systematic approach to doing bodyweight exercises correctly to grab the best benefit from them.
Preparation Before Workout Early in the Morning
First of all, you need to convince your mind to take the first step in the fitness journey.
Wake up early in the morning, like if you wake up at 7 a.m. then try to wake up at 6:30 a.m. Don’t force yourself. Just take out 15 minutes for workouts, after you get the strength you can increase the time.
Energies Your Body to Start the Day
Drink one glass of water or lemon juice to hydrate yourself. Don’t drink coffee or tea on an empty stomach. It’s not good for your health. If you feel tired, eat something light and healthy like nuts or dry fruits. But don’t eat too much.
Choose the right clothing & shoes and wear them and select the best place at home to work out without any disturbance.
Initially, you need to make up your mind, the rest of things will be easy.
Choose a place in your home to do the workout without any disturbance. It may be your living room, front yard, or backyard anywhere you feel comfortable.
Stretch Up Yourself With Sun Salutation
Sun salutation is an amazing bodyweight exercise that affects your overall fitness. It has 12 asanas that fully energize your body. Just focus on your breathing while performing sun salutation. Do each asana carefully.
Do at least 2 times as per your body stamina. It is a wonderful stretch-up exercise that fully energies every body part. It is best for your spinal cord and improves your concentration.
Strengthen Your Upper Body with Push-Ups
Push-ups are best for strengthening upper body muscles. Do slowly push up and feel the pain in your muscles. Initially, just try to do 10 pushups. If you face difficulty doing push-ups properly then start with wall push-ups, it helps a lot.
Benefits of Push Ups – Strength upper body, chest, shoulder, and arms
By doing regular pushups you will notice a gain in strength. Pushups are versatile and best for gaining strength. Focus on your breathing during exercise. Inhale or exhale properly.
Plank Strength Abdominal Muscles
Planks are best for core strength, it strengthens your abdominal muscles and lower back. If you do it correctly, then it is one of the best exercises for abs and back. It helps to improve your posture and strength.
Planks are best to get in shape. It is a great exercise for toning your abs. It engages multiple muscles at a time and burns calories.
For beginner fitness freaks, just start with the 30-second plank, and gradually increase your plank time. Just concentrate on your breathing and focus on your core.
Burn More Calories with Jumping Jacks
Jumping jack is a wonderful cardiovascular exercise that not only burns calories but also strengthens all parts of the body. Like running, it pumps up blood all over the body.
It helps you to consume more oxygen and burn more calories. The other benefit of jumping jacks is that it is a quick exercise and you can perform it anywhere, anytime. You can easily burn calories and improve cardiovascular health with jumping jacks.
Don’t forget to reap the amazing benefits of regular jumping jacks such as improved cardiovascular health, improved coordination, joint strength, increased bone density, and increased muscular endurance.
According to experts, it burns 8 to 12 calories per minute as per body weight.
Initially, you need to do at least 2 sets of 25 reps and accumulate with time.
Lunges Shape Your Legs
Lunges are one of the most effective bodyweight exercises that specifically target the large muscle groups of the lower body and build lean muscle. It helps to boost resting metabolism and reduce body fat.
People who regularly include lunges in their workouts get more stability and balanced body composition. Lunges target the muscles of the abdomen, back, gluteal muscles, hamstrings, and calves. Lunges are of various types, you can enjoy all types of lunges in your workout.
In the beginning, at least do 2 times 10 reps and gradually increase with time.
Shape Your Body with Effective Squats
Squats are a great bodyweight exercise for building lower body muscles and burning calories fast. Squats target large muscle groups and help build lean muscle.
If you do it regularly it increases the natural metabolism and speeds up the calorie-burning process exponentially. So don’t miss squats in your workout and do each rep effectively to grab the best benefit of squats.
For beginner fitness freaks, do at least 10 reps and gradually increase with time.
Wrap It Up
Bodyweight exercises are great if you miss the gym or don’t like the gym. But to gain good muscle mass, you need to lift heavy weights, hence the importance of the gym. But if you can’t go to the gym, bodyweight exercises help you get in shape with regular consistency and effort. Try these amazing bodyweight exercises and start your fitness journey to get back in shape.
Hi, I am a fitness freak girl, who loves to explore the best way to live a healthy life forever. I am a science graduate girl from the University of Denver and loves to write about fitness blogs to help people live healthy life.
