Fat Loss Workout Routine Without Weights at Home
These days, there are a lot of home workout routines out there. It's difficult to know which one too choose! Let me share with you a bodyweight routine that has worked for me in the past. Try it out and see if it works for you:
Perform 10 rounds of:
Quad Hop, 30 seconds
Push Up, 30 seconds
Frogger, 30 seconds
This workouts lasts just 15 minutes. You're performing 3 different exercises for 30 seconds each. Move through each exercise one after the other without rest, and perform 10 total rounds. The first exercise is a quad hop. The quad hops is next level up from a regular quad squat.
To perform a quad hop, start off in kneeling position, and bring your butt as close to you heels as possible. Place your hands on the floor and lean forward until your back is parallel to the floor. Your knees and elbows should be slightly splayed out at around a 45 degree angle.
Stretch your spine and tighten your abs. Drop your body towards the ground by bending with your elbows and knees at the same time. Its almost like doing a push up, except for the fact that your knees are bent and feet are closer to your body. Drop your body as low as it can go, then push back up explosively so that you catch air.
When your body drops back down, make sure that you don't "stop" yourself with your wrists. Maintain the momentum, and go straight into the next repetition. This movement is almost like a combination of aplyometric pushup and squat jump. It takes time to get used to the movement.
If you are unable to do the quad hop, then just do the quad squat. The quad squat is just the quad hop without the hop at the end. To perform the second exercise, straighten your knees out, and just perform a regular pushup. The one thing I love about this routine is the transition between the exercises.
Waste no time moving from one exercise to the next. After the pushup, stay in pushup position to transition into the frogger. Drop your hips to the ground while keep your upper body and hands straight. Your knees should be touching the floor and you should feel a stretch in your lower back.
Exhale and reverse the movement, leading with your hips. Press your butt towards the sky so that your legs and hands are straight. Your body should look like an upside down "V". Relax, and return back to the starting position, with your hips and knees on the floor.