I’m all for hitting the gym, using weights and getting a great workout in but sometimes it’s nice to find quick ways to workout without all of the equipment. Learning to use your own body resistance is a great way to lose fat fast, especially if you’re just starting out. You don’t need to drag around a 20lb kettle bell everywhere you go to get a great resistance workout in. You’ll be surprised at how strong you become after doing body resistance workouts on a regular basis. The great thing about these exercises is you can do them just about anywhere!
Pushups – the dreaded (yet amazingly effective) arm workout. Pushups seem to have that “punishment” stigma to them. Maybe it’s because your gym teacher tormented you with threats of another 50 if you didn’t catch the dodgeball but pushups are an excellent way to increase your upper body strength and see some mad definition. Beginners can rest on their knees, Make sure to keep your back flat and avoid dipping your hips down to the ground or pushing your rear up high towards the ceiling.
Tricep Dip – this is best done on a sturdy chair or a park bench. Place your hands on the seat and walk your legs forward, keeping your feet flat on the ground. Then slowly lower your body up and down with your arms bending back behind you. You’ll feel the burn in no time.
Plank –Keeping your body horizontal to the ground, place your forearms underneath you making sure your wrists are underneath your shoulders. Start off by holding the position for 20-30 seconds with a flat back. Over time you’ll be amazed at the strength you gain in your core and arms. The plank can also be done on your sides as well with one forearm and one foot on the ground. Beginners can start off on their knee. For a real resistance push, try lifting your core up and down 15-20 times barely touching the floor each time.
Squats & Lunges – ah yes, the perfect exercise for your tush. Squats and lunges are an excellent way to lift and tighten your behind and look amazing in a pair of jeans. There are a variety of ways to do squats. The main one involves standing with your feet about hip width apart, then slowly lowering your body (making sure not to extend your knees past your toes) and bringing your arms up forward in front of you for balance. The further you can stick your butt out behind you and the lower you can go, the deeper the burn.
You can also do side squats with your legs standing far apart. Lunge down to each side with your hands clasped in a first in front of you. Focus on pushing your butt back behind you and not extending your knees forward by much.
Basic lunges can be done by placing your hands on your hips and alternating placing one foot in front of you and lunging down. Over time you should be able to touch your opposite knee to the ground and then raise back up. Again, careful of extending your knee, keep it right above your ankles as you lower your body.
High Knees – to get a little cardio going, try doing high knees for bouts of 30-60 seconds. Standing in place raise one knee in front of you as high as you can, making sure to protect your lower back and stand up straight. You’ll feel this in your legs and core.