Body weight workout: Ultimate strategy to burn weight/build muscles using Calisthenics

You want to shed those extra pounds but do not have time to go to the gym? Well as a fitness enthusiast & your fitness buddy, I will throw light on workout using your body weights.

 These are workout based on Calisthenics science which we structure & curate for our online fitness coaching clients. 

Every calisthenics exercise uses multiple muscle groups, pumps up your heart rate & burns a lot of calories.

Circuit body weight/calisthenics training burns more calories than HIIT that in turns burns more calories than LISS/steady cardio. When you do strength training, your burn calories. Post workout, your body needs time to rebuild muscles which means burning more calories called after burn effect.

If your fitness objective is weight loss &/or fat loss, doing long hours & intense cardio on a treadmill or crossfit may not be that effective & worth of time.

If you are a busy person, why spend hours on doing something when you can achieve effective results in less time?

Welcome to the world of Calisthenics training

I am going to share basic calisthenics workout that your can perform anywhere-home, park, hotel, basement or any chosen location.

You can start with following ( 3 circuits)

1. Push ups( 20 repetitions)
2. Body weight squats(25 repetitions)
3. Alternate Lunges(12 repetitions)
4. Jumping Jack(50 repetitions)
5. Mountain climb(20 repetitions)
6. Plank( 1 minute)
7. Side Planks(1 minute)

In Circuit routine, you will do all exercises in succession without break. Once you have done all the exercises, repeat the circuit 2 times. Since you are doing these exercises in succession, you are bound to get tired & that is okay! 

Before you start the workout, do not forget to do warmup- to make your heart pump & get your muscles warmed up. You can do some of these:

You should start with doing these exercises to 2 to 3 times in a week. Do not do these exercises on consecutive days. These workouts are basic building blocks for fat burn & building your core.

Remember, you do need weights & fancy equipment to build muscles. You can build muscle mall by indulging in calisthenics strength training using body weights.

You can adopt the following workout schedule:

1. Strength training( one muscle group) on one day
2. Circuit training on next
3. Back to strength training( one muscle group)
4. Circuit training followed by strength training for other muscle groups.

Along with this workout routine, make sure that you consuming right kind of nutrition. Eating crappy stuff is not going to help you lose weight. Remember fitness is 70% diet, 30% workout.

If you are looking to burn weight or build muscles & do not have time to subscribe to gym, join our fitness community at https://thesushantkumar.com/contact-sushant-kumar/ to get excess to our comprehensive range of calisthenics training modules.