What is Calisthenics? A Beginner’s Guide Calisthenics is an alternative method of bodybuilding primarily through bodyweight exercises such as push-ups, pull-ups, chin-ups, parallel bar dips, leg raises, and others. The calisthenics movement has gained popularity over the years due to its no-equipment exercises. Just like in gym bodybuilding, calisthenics exercises and workouts significantly differ for beginners and advanced-level athletes. The range varies depending on the progression level, strength, endurance, and flexibility. Before going ahead into the movements that vary between beginner, intermediate, and advanced-level calthenics athletes, it is necessary to understand a few essential pointers that might come to mind while training. 5 Things to Consider While Beginning Calisthenics Q1. Would You Need a Good Diet? The simple answer is “Yes.” Without a good diet, you can’t build a desirable physique at the gym, and the same is true with calisthenics. Therefore, you must consult a ...
3 Bodyweight Exercises That Will Burn Away Your Belly Fat!
Have you ever felt a strong desire to reduce your body fat but struggled to achieve the desired results? Well, now you can up the game and burn your belly fat with bodyweight exercises.Bodyweight exercises, commonly called calisthenics, have always been part of the workouts. Some examples include push-ups, pull-ups, planks, mountain climbers, burpees, parallel bar dips, jumping, running, etc.
However, today we are going to talk about the best bodyweight exercises that will burn your belly fat fast and turn it into dust.
The 3 Most Effective Fat-Burning Bodyweight Exercises
Running
Running is one of the best bodyweight exercises, especially if you do it outdoors on a soft surface like park grass. However, one should always begin it after doing a warm-up. On average, running can burn 600 to 1000 calories per hour.But the question is, “Can you do one hour of running now?” If the answer is yes, then begin with it today and start doing it for an hour a day. If you burn 7,700 kcal in a week, you would lose 1 kg of weight.
On the other hand, those who are new to running should try to make it a minimum, like beginning with a 10-minute run, then moving on to 15 minutes, and so on, until they achieve their 1-hour running goal. By the time you reach that goal, you might have already lost a couple of kilos.
Planks
Even though planks burn 2-5 calories per minute, they are one of the best bodyweight exercises for burning fat. While doing planks, you have to tighten your core, and your back and arm muscles also strengthen.If you take a 30-day plank challenge with a minimum of three sets of one minute or more each, you are most likely to see visible results with your belly size reducing and your core looking tighter.
But you can even get better results by doing planks right after finishing your running set. It will elevate the fat burning in your body and make you even stronger. Can’t do a plank? Try a knee-bent plank until you finally start doing a proper plank.
If you are looking to elevate your game, try doing a plank with your legs on a wall or support. Alternatively, you can try more advanced planks, such as a Superman plank hold with one of your arms raised in the air while the other is supporting you on the ground. Then, alternate the hands and do it again.
Squat Jumps
Another bodyweight exercise that burns a lot of calories is squat jumps. A 10-minute session can burn up to 100 calories if you complete 30 squats with a 30-second rest in between sets. If you try to burn more calories, try to have a black coffee or green tea one hour before the set.Also, do the exercise with higher intensity and try to complete more reps with low rest intervals. If you can do more reps or more sets of squat jumps, you should go up to 5 sets. But do ensure that you don’t overdo it, as it could cause injury.
If you already have an injury, don’t do any exercise until you receive approval from your doctor. Many other bodyweight exercises are alternatives to squat jumps, such as lunges, frog squats, jump squats, box squats, and tuck jumps.
Conclusion
Burning fat doesn’t have to be a long process, especially if you aim to lose weight and not care about muscle loss. However, if you want to retain your muscle and follow through with your weight loss journey, that is another aspect altogether and requires taking care of many other aspects.Running, jump squats, and planks are sufficient in either of the scenarios; however, their duration would change dramatically. For example, you might be required to do low-duration running sets if you don’t wish to lose your muscle mass but want to become leaner.
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