Body-Burning moves that don’t require weights

Lifting heavy weights always seemed to be the answer to getting gains.

While weightlifting is beneficial for numerous reasons, it is not the only way to build sculpt your body and improve strength. Many people have come to realize that a home workout with your own body weight is enough.

Whether you work out at home or want to give the dumbbells a rest, here’s a list of 12 body weight workouts that will deliver results.

To see strength success, practice your routine two to three times per week. Keep reading to learn how many sets and reps each move needs. And don’t be fooled by the lack of equipment. This mix of cardio, plyometrics, and bodyweight exercises will still work you hard.

The Warm Up

It is important warm up before you start. Five minutes of brisk walking or jogging will do the job. Stretch or foam roll to minimize soreness.

Combine 5 to 6 of these exercises to make a challenging routine

1. Rotational jacks (3 sets of 10-15 reps)

2. Plank reach-unders (3 sets of 10-15 reps)

3. Mountain Climbers (3 sets of 30 seconds)

4. Step- Ups (3 sets of 10-15 reps)

5. Squat Jumps (3 Sets of 10-12 reps)

6. Burpees (start with 15 reps)

7.Standing Side Hops (3 sets of 20 reps)

8. Pull-ups (3 sets till failure)

9. Squat pulses (3 sets of 30 seconds)

10. Flutter Kicks (3 sets of 30 seconds)

11. Split Squats (3 sets of 10-12 reps)

12. Push-ups (3 sets till failure)

How long should you do this routine for?

Weights aren’t required for a body-burning workout. Mix and match these 13 bodyweight exercises to see results in just a month or two.

Remember: Eating a healthy, balanced diet is the other piece of the puzzle. While you won’t see real changes without addressing your diet, you can still be strong and powerful.

Covid-19’s impact on the Fitness Industry

Fitness businesses worldwide have been devastated by the pandemic Covid-19. Even prior to government issued restrictions on our way of life to prevent further outbreak of the virus, gyms and fitness companies were announcing temporary – yet indefinite – closure. 

Around the world the closures have plunged millions working in the physical activity sector, both business owners, employees and the self-employed, into immediate financial uncertainty.

While many businesses have adjusted or frozen their memberships to retain clients, others have opted to hosting their classes online. For example, Hotpod Yoga, another fitness franchise with over 50 locations across eight countries ,announced it would close all of its studios as of March 17, while simultaneously declaring their plans to live stream classes for members to keep practicing from the comfort and safety of their homes.

Despite the very immediate threat to fitness businesses to close extinction, the digital workout market has experienced a boost with consumers flooding to online, at-home solutions and investors betting on a change in engagement. 

Benefits of Intermittent Fasting

There are a lot of reason’s why people find it difficult to maintain committed to their diet plans. Eating healthy is not always easy, and science dictates that it’s not really our fault.

People of today are always on the go, and we only decide what we are going to eat when its a bit too late to say no to what is readily available. Typically what is quick and accessible are foods that are unhealthy and highly processed. Another factor is that these types of food are delicious.

Our taste buds have been engineered to crave high-calorie, high-fat foods (that we used to need for energy-hunting, gathering, exploring), and now we’ve created food that tastes even better than nature’s, which makes lettuce a hard sell when compared to a juicy burger.

Where diets can complicate life, intermittent fasting may simplify it. Where diets can be expensive, intermittent fasting can be free. Where diets can take time, fasting saves time. Where diets may be limited in their availability, fasting is available anywhere. And as discussed earlier, fasting is a potentially powerful method for lowering insulin and decreasing body weight.

Intermittent fasting simply means that you fast for the majority of the day, and set a window of time when you are allowed to eat. Once you get over the initial adjustment of breaking into a new eating schedule, you will find that this way allows your body to work at an optimum level.

Our earliest ancestors were hunter-gathers. They would spend the day burning energy to attain their single meal that would power them to the next day. It is proven that the average hunter gatherer had better muscle to fat ratios than the average person today.

Here are some benefits of intermittent fasting:

  • Weight and body fat loss
  • Increased fat burning
  • Lowered blood insulin and sugar levels 
  • Possibly reversal of type 2 diabetes
  • Possibly improved mental clarity and concentration
  • Possibly increased energy
  • Possibly increased growth hormone, at least in the short term
  • Possibly an improved blood cholesterol profile
  • Possibly longer life
  • Possibly activation of cellular cleansing by stimulating autophagy
  • Possibly reduction of inflammation

The only restriction involved is fasting for a period. The longer the fasting period, the higher the benefits. This is not starvation! What makes intermittent fasting effective is its sustainability. There are not restrictions on the food you consume. Automatically, your daily caloric intake drops down with this type of set up. The most common types of fasting done are the 12-12 (12 hours of fasting and 12 hour window to consume food), the 16-8, and for those who are more bold, you can opt to do a 18-6. During hours of fasting the only permitted intakes are water, black coffee (without sugar), or any zero calorie beverages.