Guys who want to lose weight but don't want the expense of a gym membership or fancy equipment, can carve out a nifty little space at home to perform calisthenic exercises. All you need is your own body weight and the incentive to sport a toned physique. If you want to see results faster, commit to at least 150 to 300 minutes a week of additional cardio exercise like brisk walking or jogging, along with sticking to a calorie-reduced healthy diet. When performing these cardio exercises remember that the more intensely you work out, the faster you'll burn calories and fat.
Burpees engage your legs, arms, chest and core while boosting your heart rate. Stand with your feet together and hands at your sides. Place your feet on the floor in front of you. Snap your feet back until they are behind you, leaving your body in a pushup position. Perform one pushup. Quickly jump your feet in toward your hands and stand up. Immediately jump into the air with your arms overhead. Repeat the motion for three sets of 15 repetitions.
Tuck jumps use explosive movement to target the quadriceps, hamstrings, glutes and calves. Stand with your feet together and arms extended straight at chest level. Jump while bringing your knees up toward your chest. Land with your feet together and immediately spring off the ground, repeating the movement. Repeat for three sets of 15 repetitions.
Mountain climbers work the arms, core and legs. Begin in a pushup position. Bring your right knee in toward your chest. Quickly switch legs bringing your left leg in toward your chest. Go as fast as you can for 30 seconds to one minute.
Split jumps stimulate the legs and core muscles. Start with your feet together and arms on your hips for balance. Jump and land in a split stance with your right foot in front and left in back. Lower your left knee toward the ground until your right knee is bent at 90 degrees. Jump and switch legs in the air, landing with your left leg in front and right in back. Repeat the lunging movement and continue alternating legs for three sets of 15 repetitions.
- ExRx.net: Burpee (advanced)
- Weight Training Manual; National Federation of Professional Trainers
- ExRx.net: Mountain Climber
- ExRx.net: Split Jump
- American Council on Exercise: Double Leg Tuck Jump