Burn fat and build muscle anywhere, any time of day with body-weight calisthenics. Time-tested calisthenics deliver results without a gym membership or excessive equipment. Maximize your workout time with fundamental drills to meet your fitness goals.
Plank Position
Plank is the foundation of many push-up variations and is a simple yet sinister position requiring no motion to strengthen your abdominal region. Plank recruits the rectus abdominis, transversus abdominis and erector spinae muscles.
Lie flat, face down on the floor with your feet together. Place your palms on the floor just outside your chest. Straighten your arms, and lift yourself off the ground maintaining a straight line from your ankles to your shoulders.
Hold the plank position for 30 to 90 seconds.
Mountain Climbers
Mountain climbers begin in the plank position and combine alternating knee tucks to add a cardiovascular edge for increased fat burning.
In the plank position, raise your right knee as close to your chest as you can. As you return your right foot to its starting position, simultaneously bring your left knee to your chest.
Repeat the cycle for 30 to 90 seconds.
Push-Ups
Push-ups are a tried and true exercise used all branches of the U.S. military, professional fighters and personal trainers to burn fat and strengthen the upper body.
Target the pectoralis major, triceps brachii, serratus anterior and the anterior fibres of deltoid muscles with standard push-ups.
In plank position, bend your elbows and lower your chest to the floor. Straighten your arms and return to starting position for one repetition. Spread your hands farther apart for greater activation of the pectoralis major muscles.
Burpee
A burpee is a combination exercise incorporating squats, plank, push-ups and a vertical jump in one smooth motion. Combine cardiovascular, resistance and plyometrics training for strength building and fat burning with the burpee.
Stand up straight with your feet shoulder-width apart. Squat down, and bring your your hands to the floor; then, thrust your legs behind you so that you are in plank position. Perform a push-up, and then bring your feet back to your hands and squat back up. Swing your hands up, and jump vertically at the top of your squat for maximum height.
Do eight to 10 repetitions.
Wind Sprints
Wind sprints are short bursts of higher intensity running followed by a brief rest period. Burn calories and improve overall body composition with simple but effective wind sprints.
Sprint at 75 to 85 percent of your maximum speed for 10 to 20 yards, and rest for 15 seconds.
Do eight to 10 repetitions.
References
- Sports Injury Clinic: Plank Position
- Sports Injury Clinic: Push-ups
- HealthCentral Network: Wind Sprints
- "Men's Health Summer Training Guide"; Ignite Your Fat Burners; Adam Cambell; 2010
- "Men's Health Summer Training Guide"; Work Your Whole Body In 15 Minutes; Adam Bornstein; 2010
Member Comments