This workout only takes only 20 minutes and it’s a great way to increase your heart rate and improve your strength!
This workout tests both upper and lower body strength while increasing your heart rate all to create an effective workout in a short amount of time!
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Bodyweight Workout For Women
You can perform this bodyweight workout in either a gym, your home or even outside in nice weather. It should take you no longer than 20 mins to complete and the sets or reps can be customized to your present fitness level.
If the recommended numbers below are too hard, lower them. If they are too easy, raise them. Refer to the video above for proper form.
The recommended amount is to perform the whole list below 2 times through. Rest 5-7 minutes in between each.
Jumping Jacks – 1 minute straight in a quick yet controlled manner.
Knee Push-Ups – 10 push-ups while on your knees.
Jump-Squats – 1 minute straight of jump squats.
Ab Planks – 30 Seconds on, rest 10 seconds, 30 Seconds on.
Jump-Lunges – 10 Each Leg, 20 Total.
Other Great Bodyweight Workouts
Benefits Of Bodyweight Workouts
While we promote and share many lifting exercises and techniques here on the site, there is no doubt there are some extremely positive benefits from a workout or fitness plan based solely on bodyweight exercises and lifts.
With the wide-spread prevalence and popularity of the modern-day fitness and gym industry, lots of people think health and fitness are all based around a squat rack in a gym setting.
This is simply just not the case!
Walk outside your house or neighborhood and you can find an endless amount of space to work and train your body. Walking, jogging, running, sprints, push-ups and any common bodyweight exercises can be performed anywhere.
You can even get a full on workout at a jungle gym!
3 Benefits Of Bodyweight Exercises
- For they typical weight-lifting plan, rests are crucial to allow your body to get ready for the next set. With bodyweight workouts, the optimal way is to continually be in an exercise. This means no rest which has great benefits on your endurance, conditioning and boosting your metabolism. If you want to sweat and burn calories, try completing a full bodyweight workout without resting.
- One of the main benefits has got to be the ease and simplicity of being able to workout from anywhere: home, office, in the street or in a sand-pit. Basically anywhere you are at any moment, you can get right into a quick bodyweight workout (provided you have some gym clothes on).
- The low amount of time it takes to perform a complete bodyweight workout is very low compared to a full set of weight-training in the gym. This makes it incredibly easy for someone just beginning their health or fitness journey get a great workout it a little bit of time. If your schedule is already jam-packed, start with bodyweight workouts to get your fitness goals on track!
Best Exercises To Reduce Weight And Have More Energy
Without a doubt bodyweight workouts contain some of the best exercises to reduce your weight and burn fat because of how they uniquely train your body.
Bodyweight exercises like the ones listed above in the workout effectively train your body to burn fat because they are aerobic exercises.
They keep your body in an ideal heart rate to train your body to burn fat instead of burning sugar which is what anaerobic exercises like weight-training do.
If your goal is to lose weight in a healthy way by burning fat and increasing your cardiovascular health and providing your body with more oxygen (the most critical component to our physical health) then bodyweight exercises are perfect for you!
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