The 5 Best Exercises For Weight Loss

The 5 Best Bodyweight Exercises For Weight Loss

Imagine this scenario: It’s 5 o’clock and the work day is ending. What do you think you should you do?

  1. Go home and prepare dinner for the family?
  2. Head to bar and hangout with friends? Or…
  3. Go to the gym?

See, for the average person, most days are a constant debate of whether or not to go to the gym. The majority of us have so much to do in so little time, and there’s really not anyone on the planet who doesn’t need to lose weight, gain weight, or maintain their current weight.

So…when you don’t want your exercise schedule to interfere with your social life, maybe there’s an alternative to going to the gym.

At Garage Warrior, we tend to think outside the box in order to make fitness simple, quick and realistic.

The truth is…you can be most cost and time-effective if you simply do some bodyweight exercises for a few minutes before you engage in any downtime fun or pay for a gym membership.

Fact is…You Just Don’t Need A Gym To Stay Fit

You also don’t need elaborate exercise equipment or most of the stuff that’s recommended by your average fitness “guru.”

You don’t need to spend all your time working out, either.

Instead, all you have to do is these few moves that I am going to share, below, for under 15 minutes per day.

As a result, you’ll add years to your life, beauty and strength to your body, and admiration from your friends and loved ones. To find out what they are, keep reading.

The Best Bodyweight Exercises

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#1 – The Classic Push Up

Who doesn’t like nice arms and shoulders?

Very simple and very effective exercises, push-ups are by the far one of the best bodyweight exercises. They target the back side of your arms (the triceps) and sculpt the anterior deltoid (shoulders), allowing you to look even better in sleeveless tops, dresses, and any clothing that features your upper body.

Step 1: Put your hands on the floor, shoulder-width apart.

Step 2: Make sure that you engage your glutes and core while keeping your legs and back straight. You’ll be in a plank position. An alternate version is to do this exercise on your knees. This is sometimes called a ladies push-up.

Step 3: With control, gradually lower yourself to just above the ground keeping your entire body rigid. Your entire body should not hit the floor.

Step 4: Focusing on keeping your body like a solid wooden plank, extend your arms again so that you’re back in your original plank position, or modified ladies pushup plank position.

#2 – Pull up

It’s easy to tone up any back fat you have by using pull-ups to shape up your back.  If you can do these exercises consistently, you will look better in your favorite backless dresses or tight-fitting tops by toning your rhomboid, rear shoulder and lat muscles.

Step 1: Grab the bar with both hands shoulder width apart.

Step 2: Pull yourself up by driving your elbows and shoulder blades down towards your sides.

Step 3: Once you have pulled yourself up to the top of the movement, gradually lower yourself by allowing both arms to straighten out. Your shoulder blades will shrug upwards.

#3 – Split Squat

Step 1: Stand in a split stance by stepping one leg behind you, planting it on the ground. You can also do a variation of this exercise by having one leg raised on a box or a bench.

Step 2: With your core activated and your posture tall, allow your body to descend to a depth where you can maintain control. The lower you go, the more you work more of the muscles you should be targeting in this exercise, but it’s more important that you keep your balance than go as low as you can.

Step 3: After reaching your controllable depth, stand back up and straighten the both legs. You should feel a stretch on the front side of your back leg, while feeling lots of muscle tension in the upper thigh of your front leg.

#4 – Dirty Dog Push up

The one weird exercise that makes for nice shoulders, a stronger core and increase flexibility. Introducing the dirty dog push up. It’s a hybrid yoga move of the popular downward dog – instead it’s done for reps instead of time. If you want, you can even add a push up to the end of the movement.

Step 1: Set yourself up with your hands on the ground slightly shoulder width apart as if youi’re about to do a normal push-up

Step 2: Keeping the core tight, drive your weight back towards your heels. You should feel a nice stretch in the calves and hamstrings. You’ll also want to focus on extended your upper back my trying your best to stretch out your arms in front of you, opening up your torso.

Step 3: Remember to keep your core muscles tight and you sweep yourself back in to push up position.

#5 – Burpee

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“I’ve fallen and I can’t get up.”

We don’t ever want that to happen to you or anyone you love. So let’s makes you master the most functional exercise of them all, the famous burpee. No exercise demonstrates a staple movement of what every human being should be able to do at any given time.

I’m not going to tell you here that I love burpees, but you it’s important that you have the physical means to do so.

Step 1: Start from a standing position. Reach down into a squat placing your hand flat on the ground.

Step 2: Either kick or walk your legs back into a push up position. Focus on keep your glutes and core tight. Lower yourself down to the ground.

Step 3: Push yourself back up, kick your legs in and then stand.

So…What Should You Do Next?

I have had past clients asking me for more variety to make sure they don’t get bored.

Also I’ve have some clients who have trouble doing a certain number of reps, or just the exercises themselves. And that’s where I have good news for you!

If you need a more customized approach with high quality follow along video instruction, you can take our exercise quiz to find out what kind of exercise is best you you.

 

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Tyler

The Garage Warrior

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