Do you love to do bodyweight workouts but have doubts in your mind that can you lose weight with bodyweight exercises?
Yes, definitely. Bodyweight exercise really works for those who push their bodies to their limits. You need to always remember the famous quote “No pain, no gain” to get into the perfect shape you always wanted. It is free, easy, and convenient, and you don’t need any equipment. There are many types of bodyweight exercises like squats, lunges, push-ups, etc.
Most people think joining a fitness club or getting a gym membership is the only way to lose weight. But this is not completely true. If anyone is totally focused on their balanced diet and also doing bodyweight exercises regularly with proper body postures and techniques, then they can definitely achieve their goals. Let’s first understand the science behind weight loss.
What Does Science Say About Weight Loss?
According to science, weight loss is a metabolic process that involves genetics, hormones, and body composition. There are many factors that affect the weight loss process, and one of the main factors is a calorie deficit. A calorie deficit means the number of calories you consume is less than the number of calories you burn in a day.
As per experts, our bodies are shaped by about 80% of our diet and 20% of regular exercise. A daily workout not only helps to lose weight but also keeps muscles toned and strong, which increases the resting metabolic rate and means you burn calories while sleeping.
Can You Lose Weight With Bodyweight Exercises
Bodyweight or calisthenic workouts are good for weight loss and staying fit. Many people lose weight only with calisthenics exercises. Of course, to build more muscle mass, you need to do progressive overload, but if your goal is weight loss, you should first start with bodyweight workouts.
To lose weight, you need to burn more calories than you consume. Here we have listed the best bodyweight workouts that burn calories quickly.
List of the Best Bodyweight Exercises to Burn Calories Fast
- Mountain climbers
- Jumping jacks
- Jumping rope
- High knees
What Mistakes Do People Make While Doing Bodyweight Exercises?
- Only doing one kind of exercise regularly
- Does not train all muscles
- Do not push their body limits
- Does not use the proper form
- Does not do enough reps.
- Do not focus on your breathing.
- Taking long breaks between sets
- Not focusing on healthy eating
After understanding what people actually do wrong, we should focus on five points that should be remembered while focusing on bodyweight exercises.
The Top 5 Points That Should Be Followed While Doing Bodyweight Exercises
To lose weight fast through a bodyweight workout, you have to keep these important things in mind. Just working out doesn’t matter; one thing that matters is the correct posture and style of workout. Learn more about bodyweight workouts.
1. Do a Proper Warm-Up and Cool-Down
Most people get injured while doing bodyweight exercises because they don’t warm up and cool down properly. Muscles get confused when you give them an immediate shock after a long period of rest.
The effective warm-up improves blood circulation and muscle flexibility. Cooling down is also an important part of the exercise. Don’t just sit down after the workout, do proper stretching after intense exercise to smoothly regulate blood flow all over the body.
2. Poor Form of Workout
Most people just start exercising without knowing the exact and most effective form of exercise. After watching the fitness videos and doing multiple repetitions of that exercise, you first need to learn the perfect posture, such as how your legs and hands should be aligned and your core should be straight.
Don’t do multiple reps immediately, first try to learn the perfect form. It doesn’t help to give them effective results and sometimes causes muscle injuries. So if you don’t face such a situation, make sure your posture is correct.
3. Progressive Workload
After a while, our body gets used to regular exercise and restricts the burning of extra calories. So you should give the body a shock by doing more extra reps or adding more weight from time to time.
A progressive workload is essential to getting the shape you always want. Just push your limits and improve your muscles’ strength by adding more weight and doing extra reps to make your workout harder.
4. Focus on Breathing
Effective breathing is crucial to grabbing all the benefits of regular workouts. Inhale and exhale properly, just enjoy the flow. Don’t just count the repetitions.
Deep breathing helps to slow down your heart rate and also allows your body to consume more oxygen. That helps to improve your workout efficiency and also balance essential hormones. Just slowly inhale and exhale as per your workout.
5. Do Sufficient Rest in Between Sets
Don’t take too much rest in between sets, for weight loss, you need to keep continuously moving your body. As per experts, at least 30 seconds to 1 minute of rest is recommended for weight loss.
If you want to target more muscle strength, for muscles then a 3 to 5-minute rest is sufficient. Make a perfect balance according to your workout and grab your desired results.
Wrap It Up
Yes, bodyweight exercises really work to get in shape. You just need to make your exercises harder to get the desired results. All this will happen if you are consistent in your workout and also pay attention to your nutritional diet. Don’t make mistakes like others do, they will not get results after joining the gym because of their willpower. Your willpower is the only key that helps you grab your desired results. Best of luck on your weight loss journey.
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.