If you're willing to work out in order to lose weight, but aren't interested in heading to the gym three or more times per week or spending money on expensive exercise equipment, calisthenics is an easy alternative. Performing calisthenics requires no machines, no weights, no resistance bands and can help you burn calories. The American Heart Association recommends 20 to 30 minutes of exercise three to five times per week, and calisthenics offer a fun, easy way to exercise and lose weight.
High-Step Trunk Rotations
To get the big parts of your body moving and burning calories, try high-step trunk rotations. Place your fists on your chest with your palms facing down and your elbows facing out, arms parallel to the ground. Try to touch your right knee to your left elbow by moving it toward your elbow, while at the same time, rotating your elbow toward your knee. Repeat with the opposite knee. Raise your knees as high as possible. Continue this exercise for as long as comfortable, as part of a 20- to 30-minute workout.
Butt Kicks
Jog in place, kicking your heels up to your buttocks. Vary the exercise by hanging your arms at your sides, then by pumping your arms. Continue this exercise for as long as comfortable, as part of a 20- to 30-minute workout.
High Knee Steps
Jog in place, raising your knees as high as possible. Vary the exercise by hanging your arms at your sides, then by pumping your arms. Continue this exercise for as long as comfortable, as part of a 20- to 30-minute workout.
Jogging in Place
Jog in place, varying the exercise by hanging your arms at your sides, then by pumping your arms. Occasionally take steps forward, to the side and backward to work more muscles. Continue this exercise for as long as comfortable, as part of a 20- to 30-minute workout.
Quick Lunges
Start with your feet about shoulder width apart. Place your hands on your hips and take a step forward, about two feet wide, or the length of two steps, keeping your torso straight. Slightly bend your knees downward as far as you can without losing your balance. Hold for one to two seconds, then raise yourself back up as you step backward into your starting position. Alternate legs.
To vary the exercise, raise and lower yourself with your front leg on some lunges, and your back leg during others. Using your front leg will work your quadriceps on the upper part of your leg, while using your back leg will work your calf on your lower leg. To vary the exercise further, step out a 45 degree angle to the left and right. Continue this exercise for as long as comfortable, as part of a 20- to 30-minute workout.
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