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5 Ways To Get The Most Out Of Your Bodyweight Workouts

Posted on: by Women's Health
a woman about to do a few bodyweight workouts

By Marissa Gainsburg

The more variety, the bigger your burn.

Pushups and lunges may be the meat of bodyweight training, but why not add some spices to that mix? Personal trainer Gideon Akande, the personal trainer shares his favourite ways to kick more booty in each sesh.

1. Play with tempo

Slow down squats, push-ups, and leg lifts to make them harder—your muscles will spend extra time under tension. Speed up dynamic movements, like mountain climbers, plank jacks, and high knees, which will train your anaerobic system to build more power and torch additional kilojoules.

2. Throw in a prop

“Body weight” doesn’t have to mean no equipment—just not the loaded kind. Try elevating your feet with a bench in glute bridges and lunges. The height ups the challenge by increasing the distance your body has to travel against gravity.

3. Move around

Adding lateral, forward, or backward movement to any exercise (think walking hands up or stepping feet to one side after a plank) recruits muscles that may have been just chillin’. More muscle activation = better burn.

4. Refresh the ratio

The shorter your “on” interval, the harder you should be working. To ramp up your intensity, cut down that interval to 20 or 30 seconds and give yourself the extra time to better recover. Or keep your work interval the same and trim your rest time, so your body stays in the high-intensity, fat-blasting zone.

5. Create a combo

Take a move you’ve done a thousand times (looking at you, squats) and attach a second one (a star jump, a kick, anything that flows) to it. “When an exercise looks different, it feels different, which stimulates your mind and body,” says Akande.

Looking for more fitness advice? Here are six kilojoule-busting moves that’ll make you a better runner, plus four easy at-home moves that’ll flatten your tummy.

This article was originally published on www.womenshealthmag.com

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