The people who are not able to consistently workout seem to have one of the following two excuses (sometimes both of course).
They do not have enough time due to a busy schedule, and they simply do not have enough energy. Without going into a lengthy rant on time management and prioritization of your health – we want to offer a quick solution to both of these issues.
It is crazy to think that people complain they don’t have enough energy because now days some of the top supplement companies make incredibly effective pre-workout supplements that will drastically increase your energy, strength, and motivation to workout.
On days when you are feeling tired and lethargic all you have to do is mix up some high quality pre workout in a water bottle and in 15-20 minutes you will have a dose of clean energy ready to tackle a workout!
Strong pre-workouts like Craze V2 have been popular for years by workout enthusiasts, athletes, and even pro fitness models and bodybuilders.
The other big issue people have is “not enough time”. What if I told you that by doing just five bodyweight exercises with zero equipment and from the comfort of your own home you could get an entire full body workout in that would help you build muscle and burn body fat? Now you really don’t have an excuse to not workout!
Don’t believe me? Check out this list of the 5 best bodyweight exercises you can do from home to build muscle and burn fat.
Burpees are a full body workout routine that will engage multiple muscles in your upper and lower body on top of increasing your aerobic capacity. Burpees are used in military and fitness training for a reason – they are a great test on what kind of overall shape you are in.
See how many burpees you can perform in 3 minutes for an incredible full body workout!
Check out the following video to see how you should perform your burpees!
2. Slow Motion Pushups
Everyone has heard of regular pushups – but slow motion push ups are the best way to build up your pectoral muscles with bodyweight exercises. Going 3 seconds on the way down and 3 seconds on the way up will force you to contract your muscles throughout the entire repetition, which is a powerful bodybuilding strategy.
If you take some good pre workout before this one you will reap the benefits of an incredible chest pump!
3. Wall Sits
Wall sits are a great quadriceps, hamstrings, and hip flexor movement that will strengthen and build your lower body.
All you have to do is sit against a wall with your knees bent at 90 degrees and hold the position for as long as possible.
A high quality wall sit hold is anything over 2 minutes. If you can hold this position for 5 minutes without grabbing your quads and making it easier you are a fitness pro!
4. Bicycle Crunch
No bodyweight exercise routine would be complete without a great abdominal exercise. We all want those six pack abs – and the bicycle crunch may be the most effective bodyweight exercise for stimulating your lower abdominals, v shaped torso, oblique’s and rectus abdomens all in the same exercise!
Make sure to rotate your torso properly throughout the movement to engage your oblique’s. Check out the following video to see how to do it properly!
5. Diamond Pushups
Diamond pushups are great for hitting the upper chest, triceps and deltoid muscles. These are the muscles that really pop if you’re trying to build a larger more impressive looking physique.
Make sure to place your pointer finger and thumbs together and form a diamond shape with your hands.
Go down slow and controlled and place your upper chest over your hands at the bottom of the repetition.
The key is to get an extra contraction on your deltoids and triceps as you come up. This is what makes the diamond pushup such an effective upper body workout. By contracting your deltoids and triceps on the concentric portion of the rep you are now working 2 additional muscle groups. Try it out and feel that massive pump!
Now you know how to work out from the comfort of your own home, so no more excuses!