You can use simple, portable tools to strength train inside your home or out in the backyard -- try dumbbells, kettlebells, medicine balls and your own body weight. Choose exercises that incorporate multiple body parts and movement in different directions when you exercise. This helps you improve muscular endurance and movement patterns and burn more calories in less time.
Pushup Combo
In the pushup combo, perform three variations of this exercise without rest during transitions. Do a basic pushup, a one-leg pushup and a pushup with a rotation in one set. Put your hands on the ground about shoulder width apart, with your feet together on your toes. Lower your body until your hips and chest almost touch the ground. Exhale and push yourself up without moving your spine or sagging your hips down. Perform five reps. Then lift your left foot the ground and tighten your left buttock to stabilize your leg and hip. Perform three to four pushups on each foot. Finally, to do rotational pushups, lift your right arm over your body and rotate your torso to your right. Hold this position for two seconds, and return to the pushup position. Perform one pushup, lift your opposite hand off the ground and turn to your left. Perform four to six rotational pushups.
Alternating Bent-Over Row
This exercise works on torso and hip stability while moving your shoulders and arms in an alternating pattern to strengthen your back and shoulders. Stand with your legs about hip width apart and hold a 25-lb. dumbbell in each hand. Bend your legs slightly and bend your torso forward at about 45 degrees. Let your arms hang down below your chest. Exhale and pull your right arm with the dumbbell near your armpit, retracting your right shoulder. As you lower your right arm, lift your left arm and pull your left shoulder back. Repeat this pattern for 16 to 20 reps for three sets.
One-Arm Squat Press
This exercise works on using your lower body to lift a heavy resistance over your head without relying only on your upper body. It also strengthens your hips and abs to stabilize your body as you move. Stand with your feet about shoulder width apart and pointing forward. Hold a dumbbell in your left hand over your shoulders with your elbow tucked close to your body. Squat down as low as you can while keeping your torso upright. Shift your weight toward your right foot as you feel a tendency to lean to your left. Exhale and stand straight up, pressing the weight over your head. Perform three sets of six to eight reps per side.
Interval Training
This method involves performing each exercise for a short time followed by a short rest period. Interval training helps you develop higher stamina and burn more calories in less time than doing each exercise individually. For example, perform one set of the pushup combo for 30 to 40 seconds and rest for 30 seconds. Then perform 30 to 40 seconds of each subsequent exercise with a 30-second rest period between exercises.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Cardio Strength Training"; Robert dos Remedios; 2009
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