Effective Body Weight Workout You Can Do Anywhere [5×100]
It is a myth that you always have to go to the gym to lose weight, tone up or simply stay in shape. These goals are quite attainable by performing body weight exercises, especially in circuit form. While dumbbells, barbells and machines have their place and purpose, your own bodyweight can be very effective. In fact, some may say that the way to build a lean, athletic and agile physique is to do bodyweight training.
What makes body weight circuits work so well? Every exercise involved utilises multiple muscle groups, gets your heart rate pumping and burns tons of calories. I am not anti gym or anti bodyweight, I love to incorporate both into my training regimen. I can also attest to the great result I got at one stage when I was consistently training in a bootcamp style format with bodyweight exercises only.
This fat burning circuit can be completed at home, at the park or wherever. As always, make sure you are cleared by your personal physician for physical activity before attempting these exercises. Proceed at your own risk!
This workout will consist of 5 exercises for 100 repetitions each for an overall total of 500 repetitions. The exercises are as follows.
- Jumping Jacks
- High Knees
This is a basic bodyweight circuit. In a circuit routine, you do each exercise in succession without a break in between, if you are able to. Once you have finished all exercises in the circuit, you repeat.
Perform each exercise for 25 reps then go directly into the next one completing one circuit. Repeat this circuit 4 times. You can rest for 30 seconds between each round but try not to stop between exercises.
Because all of these exercises come one after another, your heart rate will become elevated and fatigue will set in. It’s better to stop and take a break than to do an exercise incorrectly or with poor form. Poor form can lead to injury. If you cannot do all 4 circuits this will become a milestone for you to work towards.
Always remember to check your blood sugar level before and after exercising to prevent episodes of hypoglycemia. Also remember to have fast acting carbohydrates preferably in liquid form close by during the workout.
If you are a beginner or you just are not as fit as you once were don’t worry. Here are a couple of modifications to tailor this workout to your fitness level.
Decrease the number of repetitions for each exercise. Instead of doing 25 reps try doing 15. Play around with this number, you may only be able to do 10 reps but over time you will progress and 25 reps may not be enough.
Add in or increase the rest time. Try adding 10 to 20 seconds between each exercise. This will allow you to catch your breath and let your heart rate drop just a bit. Alternatively, you can increase the rest period after each round from 30 seconds to 45 seconds or a full minute.
Remember that the goal is to push yourself and increase your fitness level and by extension your overall health. During the rounds of this bodyweight circuit do not rest so much that your heart rate returns to normal. Keep the intensity up all the way to the end. Although we are diabetics we are still capable of exercising at a high intensity.
Now at the other end of the spectrum you maybe an elite athlete, beast or mutant and this workout can serve as your warm up. Turn this bodyweight circuit up a notch or two by doing one of the following.
- Increase the reps for each exercise to 30, 35 or 40.
- Increase the number of rounds.
- Decrease the rest time after each round to 15 seconds.
- Add some plyometrics or explosiveness to the workout. Do clapping pushups instead of the regular pushups and jump squats instead of normal squats.
- Go all out on the jumping jacks and high knees.