Bodyweight Exercises for Fat Loss & Immune Defense
What do most people think about when it comes to losing weight? That’s right—going to some fitness center and spending hours and hours toiling away on cardio and weight machines and/or lifting lots of iron, right? Well, fortunately, there are other ways that you can burn unwanted body fat; while losing weight and gaining strength.
And guess what? You already have the two things that are required for bodyweight exercises—your body and some workout space. Anybody can make some room either inside their home or outside, such as at a local park, community center, or school track.
The main benefit of engaging in a bodyweight exercise program is that these types of exercises can improve your body’s overall functionality, as well as strengthen its various joints and tendons.
Try the following bodyweight exercises out every other day for six weeks and then measure how much weight you’ve lost. You can increase the intensity and time spent on each exercise as you get stronger.
First off, make sure you’re on an even area before doing these exercises. You should also be wearing some good athletic shoes. The execution is simple: squat down, then jump as high as you can and land with your feet as even as possible. Reset, and repeat.
You should lower yourself as comfortably as you can. If you can’t go down until your thighs are parallel with the floor, don’t worry—just do the best you can do. Your goal should be to jump higher and higher as you burn more calories and lose body fat.
Nothing beats pushing yourself and running as fast as you possibly can. It’s a simple exercise, yet very effective, which is why it’s on this list. If you have a spacious area available, such as a football or track field, then that would work the best. If not, do the best with what you have.
Make sure you focus on your technique. Eyes forward, chin up, arms moving to the sides, and a tight core. Make sure to breathe as evenly as you can as you sprint, as well as afterward when you’re trying to catch your breath.
Pretend that you’re in a ring with an opponent (maybe a boss that you don’t particularly like) and you have a short amount of time to knock that person out. Swing each punch with focus and intensity.
You should be trying to take that opponent’s head off when you throw your punches or deal them some devastating body blows. So no jabs here—only combinations of hooks, crosses, and uppercuts will serve you well here.
Walking lunges target your glutes, hamstrings, and core, which are the major players here. Don’t focus on speed, focus on getting as low as you safely can with each step that you take. Take a step lunging forward with one leg, bring the other one up so that your feet touch, then repeat with your other leg.
Always remember to breathe in as you go down and out as you come back up. Keep your hands on your hips and look straight ahead for balance. If you don’t have enough room to complete the full extent of your lunges, turn around and go the opposite way while keeping count.
This classic exercise is the premiere bodyweight movement for the upper body. The chest, shoulders, and triceps are all directly involved, and keeping your back straight is also a big factor in the proper execution of this exercise.
Don’t blast through these at a rapid pace. Slow it down and pause at the bottom of each repetition before rising up again. This makes your muscles work harder and also allows you to take in proper amounts of oxygen, which is very important.
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