Bella Adams
Want to finally say goodbye to your waistline gold? With these 6 bodyweight exercises it’s no problem. Without weights, you’ll work up a sweat with these 6 exercises.
You don’t have to lift heavy weights or go on long runs to burn fat.
Workouts with your own body weight are just as effective, tone the body, stimulate fat metabolism, and help build muscle.
These six bodyweight exercises are especially good for losing weight and are now true classics when training with your own body weight.
Lose weight and boost fat burning with 6 bodyweight exercises
- Sumo Squats for thighs and buttocks
Sumo Squats tone the inner thighs and sculpt the glutes.
Here’s how: Stand with your legs wide – slightly wider than shoulder width – and turn the tops of your feet slightly outward. Clench your hands into fists in front of your chest and get into a squat position.
Repeat the exercise 15 to 20 times and increase the speed – this way you’ll get your metabolism going and burn a lot of calories.
- Push-Ups / Push-Ups for the Upper Body
They strengthen the back, triceps, and shoulders at the same time: push-ups, also known as push-ups.
Make sure your starting position is clean: place your hands and feet on the mat, and your shoulders and hips should form a straight line. Pull in your abdomen and turn your elbows slightly outward.
Then perform the push-up and push yourself back up. Start with 10 to 15 repetitions. Can’t do it? Then try five push-ups first and increase slowly.
- The HIIT Classic: Mountain Climbers
They get your heart rate up in no time and burn a lot of calories. Mountain Climbers are rightfully part of HIIT workouts.
Support yourself with your hands and feet on the ground, similar to the push-up position. Then, alternate your legs toward your chest, increasing the pace after a few repetitions.
Try to hold for 30 to 45 seconds.
- Jump Squats for the whole body
A full-body exercise that packs a punch: Go into a shoulder-width stance, then transition into a deep squat and jump into the air. When you land, you should be back in a squat position.
Repeat the Jump Squats at least 10 to 15 times to challenge yourself.
- Side Plank Dips for your waist
Side Plank Dips get your waist in shape: Lie sideways on the mat, place one elbow, and slowly bring your torso upward.
Raise your hips until your body forms a line from head to toe. While doing this, actively push yourself off the floor with your lower arm and keep your shoulder stable.
Do ten repetitions, then it’s the other side’s turn.
- Triceps Dips for your arms
Super exercise for toned arms. Here’s how it works: Rest your hands on a table, chair, or sturdy box.
Keep your upper body upright, your gaze straight ahead. Bring your elbows back close to your body as you slowly move your body downward.
Combine these bodyweight exercises into your own workout
If you perform these exercises regularly, nothing will stand in the way of weight loss success. Our trainers Anna-Lena and Nicole recommend doing 2 to 5 rounds of this workout.
It’s best to increase slowly, start with two rounds and try to get up to 5 rounds at some point.
