Summer is around the corner, which means more beach and pool days to look forward to. If you're looking to tone and trim your bod, from your glutes to your arms, there is one form of exercise that is pretty much guaranteed to increase overall fat loss, and not to mention leave you dripping in sweat: bodyweight exercises.
Bodyweight exercises are so effective because they're intense and work you from head to toe, incorporating both cardio and strength training moves. Best of all? No equipment is required.
Ready to break a sweat? Grab a towel and get your body moving with the best bodyweight exercises you need to try right now. Do all reps for three sets. You're welcome.
The Classic Burpee
The classic burpee is both loved and hated mainly because it gets the job done. This move works everything -- from your arms to your chest to your core to your legs -- and will whip you into shape faster than the treadmill.
How to do it: From a standing position, drop into a squat with your hands on the ground just in front of your feet. Then kick your feet back behind you, keeping your arms extended so you are in a raised plank position. From there, jump your feet back to your arms and jump back up into the air, returning to standing. Repeat 10x.
Jump lunges are not only excellent cardiovascular exercises but they also tone and strengthen your legs, glutes, and core while challenging your stability and balance.
How to do it: Start in a lunge position with your right foot in front of the left. Aim to create a 90-degree angle with both legs. With your arms raised or by your sides, and keeping your core engaged, explosively jump into the air while switching legs, landing with your left foot in front of your right. Repeat 10x for each leg.
What do you get when you combine two of the most effective strengthening and toning exercises? One compound movement that will work your chest, arms, core, including obliques, like no other.
How to do it: Start in a push-up position and complete one push-up (modified push-up position is okay!). Once you push yourself up, open up to a high plank position on your right side. Return to push-up position and complete another push-up, and then open up to a high plank position on your left side. Repeat 5x on each side.
Air squats provide stability and strength while toning the quads, hamstrings, and glutes. Want to amplify your workout? Add a jump to the squat.
How to do it: Stand with your feet shoulder-width apart, legs turned slightly outward and arms extended in front of you at shoulder height. Shifting your hips back, bend your knees into a squat with your heels supporting your weight. Stand back up while gently squeezing your glutes. Repeat 10x.
This dynamic plyometric move gets your heart rate up by using both the power of your lower body and core, which will result in toned legs and abs.
How to do it: With feet hip-width apart, knees slightly bent, quickly jump vertically as high as possible. While in the air, lift your knees to your chest in a tuck and then extend your legs and land softly, absorbing the impact. Repeat 10x.
Tricep dips, which can be performed along a bench, step, or on the floor, is an excellent exercise that targets the triceps and shoulders.
How to do it: Sitting on the edge of a box, bench or on the floor, keep your hands on either side of your hips, fingers forward. Extend your arms to lift your glutes up and forward, then bend your elbows, slowly bending your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Lift yourself back up to starting position. Repeat 10x.
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