You can’t always go to the gym to workout, but you don’t need tons of equipment to see results fast. To get the most out of your workout, focus on using your body weight and getting your heart rate up. Strength-training exercises for your upper and lower body will not only get you toned, but you’ll also burn more calories at rest. The more calories you burn during and after a workout, the sooner you’ll see strong muscles.
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Benefit
Exercising without equipment will take up no place in your home. It’s also a convenient form of exercise, especially for people who travel or only take short breaks throughout the day. You don’t even need to do a full 30-minute workout at a time to get fast results. When you break up your workout into three 10-minute mini-sessions, you’ll still receive health benefits.
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Lower Body
Focus on toning your lower body with exercises that don’t require loading the machine with heavy loads or doing endless repetitions and sets. According to the American Council on Exercise, it’s important to focus on your form and tempo when performing strength training exercises. Fast reps will increase your heart rate and calorie burn, but slow reps will push your range-of-pace abilities. Choose exercises that work multiple muscle groups at the same time. Include lower-body exercises such as lunges, squats, mountain climbers and glute bridges to burn more calories and engage more muscle groups. You’ll see results faster than with exercises that focus on isolated muscles. Either do each exercise for 30 seconds or have a predetermined number of performances set for you, such as 20 or 30.
Upper Body
You don’t need dumbbells to sculpt those shoulder muscles you’ve always wanted. While you can shrug a bit, pushups are a great way to strengthen your upper body muscles. Pushups are another exercise that target multiple muscle groups in the upper body. The more muscles you target at once, the sooner you’ll see results. If you can barely do a regular pushup, work up to a regular pushup with single-arm wall push ups. As you get stronger, try some harder alternatives to normal pushups, such as decline pushups, single-arm pushups, pushups with a backpack on your back, or even explosive clap pushups. Push Yourself With Your Pushups! Try for 30 seconds of nonstop pushups, or do as many pushups as possible without losing your form.
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Circuit Training
According to the American Council on Exercise, when you do circuit training, alternate exercises. The harder your body pushes during a workout, the faster you’ll see improvement. Circuit training can be done two to three times per week, but give your muscles at least one day of rest in between sessions. Do six to 15 exercises per circuit. If you are new to circuit training, start with one cycle and progress to two or three cycles. Do 3 to 12 reps per exercise, and only rest between 1 to 3 seconds on the stations. According to the American Council for Exercise, incorporate cardio exercise by doing a dynamic activity such as jogging in place or step ups during rest intervals.
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