How to Get A Strong Sexy Body Using Bodyweight Exercises

Are you lacking the time to exercise? Are you short on money and can't afford a gym membership? Do you lack workout equipment?

Then bodyweight circuits are the answer to all your exercise excuses!

Difficulty: Moderate

Instructions

Things You'll Need:

• Stability Ball

1. When using body weight circuits, you are getting in a total body cardio workout. All you need to do is pick 2-3 lower body exercises and 2-3 upper body exercises that you do using only your body weight. Alternate the upper and lower body exercises, doing 10-15 repetitions per exercise, with no rest until you have completed all the exercises one time through. Rest for 30 seconds and repeat the circuit up to 6 times. There you have a perfect fat burning circuit in less than 25 minutes!

2. Not only do body weight circuits burn fat, but they help to boost your metabolism. By using body weight training, you are incorporating both interval and strength training all in one workout and your body will not only burn calories while you are doing your circuits, but long after you are done!
   
   Bodyweight exercises also help build muscle, which helps not only to increase your metabolism, but also makes you look sexy.

3. Here is a beginner bodyweight circuit workout:
   
   * Wall Ball Squat - 15 reps
   
   * Kneeling pushups - 10 reps
   
   * Hip Extension - 15 reps
   
   * Plank on Hands - 20 seconds
   
   * Bird Dog - 5 reps per side hold for count of 5 seconds

4. Here's an intermediate bodyweight circuit workout:
   
   * T-Squat - 15 reps
   
   * Forward Lunges - 12 reps each leg
   
   * Decline Pushup - 15 reps
   
   * Mountain Climber - 15 reps
   
   * Close grip Pushups - 15 reps
   
   * Side plank - 30 seconds each side

Tips & Warnings

• You can use the bodyweight circuits in place of your interval training or added to your regular training. Give them a try and start blasting that fat!

Resources

• Women's Diet and Fitness

[lilkate55]

on 11/19/2009 great article, thanks for posting

[genni19]

on 11/8/2009 I don't own a single piece of excerise equipment or a gym membership. It's great to know that I can put my "flab" to use!!! :) Thanks a bunch!!!