If you can't get to a gym because of financial or time restrictions or you just don't
feel comfortable working out in a gym environment, then don't worry, you can still do highly effective workouts that can help you reduce weight at home or at work but don't require any equipment or take up too much of your time. This training is based on using your body weight as resistance and they are fantastic fat burning workouts that can sculpt your body and improve your conditioning very quickly.
For this article I will give you a body weight circuit than comprises all basic movements but when done with high intensity will deliver fantastic results.
Prisoner Squat - Basically do a regular body weight squat but have your hands held behind your head. This puts extra tension on the upper back and the abs. 10 repetitions.
Normal or Close grip Press Ups - Do a normal push up on your toes with hands at shoulder width apart or try a close grip press up where you have your hands close together for more emphasis on the triceps. If you can't do a full push up of either variation do a modified one with your knees on the floor or against a wall standing up.- 8 reps
Split Squats - Take a step forwards so that your front leg thigh is parallel to the floor and your back leg is the ball of your foot. Then drop your hips downwards until your back knee is just above the floor and come back up.
Do 10 reps then change sides.
When doing this for the first time you may lose balance so use the wall or a chair to help stabilise yourself. To make the exercise more challenging put your back foot on an elevated position 6 to 12 inches high.
Mountain Climbers - Take a press up position and with hips low and abs contracted bring one knee to your chest or as far you can go. Place your toes on the floor then return to the starting position. Do 8 reps per leg
Reverse Lunges - These are slightly easier to keep your balance than a forward lunge but they do work the glutes and hamstrings better. So keeping your head up and back straight step backwards and drop your knee almost to the floor. Then come back up and return your foot to the original position. To add more intensity you can bring your knee high as you stand back up or add a kick out at the end of the lunge. - 10 reps each leg
High plank with glute kicks - In a press up position on hands and toes keep your back straight then lift one leg off the floor and raise it upwards as far as you can go keeping it straight and toes pointing outwards. Return leg to the start and repeat with other leg. For more difficulty do this in standard plank position with elbows on the floor. - 10 repetitions per leg
Depending on your fitness try to do 8-12 repetitions per exercise. The key to these workouts is intensity so rest between exercises should be the bare minimum. Do the circuit 3-5 times with 1-minute rest between circuits.
If you feel that you can do more add 30 seconds of running on the spot with high knees at the beginning of the circuit and finish off with 40 jumping jacks.
This is a basic and simple body weight circuit workouts that you can easily do 3-5 times a week to reduce weight at home, work or if you are travelling around. They are short, fast, and very effective and when combined with a clean and controlled diet is excellent for stripping fat and sculpting your body. Just try them for a few weeks and you will see what I mean. Also Try This Weight Loss Meal Plan: Medifast