How To Do Bodyweight Cardio for Weight Loss

May 9, 2007 by  
Filed under OBESITY

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By Craig Ballantyne

Cardio is not great for fat loss. It burns fat while you do it, but cardio doesn’t increase your metabolism after exercise. You have to do interval training or bodyweight circuits to get more benefits.

Plus, bodyweight circuits make you work hard enough to maintain your muscle. After all, with long cardio, you can lose weight by burning fat and losing muscle, but that’s not what you want. On the other hand, if you use bodyweight circuits, you burn fat and keep your muscle.

Everyone will benefit from bodyweight workouts…even the most advanced lifters and real-life athletes…

“As a professional firefighter, personal fitness is very important to me. I found the Turbulence Training bodyweight program to be an excellent way to keep my workouts fresh and high paced while achieving my desired results. I would recommend this program to anyone who is serious about losing weight and reaching their fitness goals.” says firefighter Chris Gaylor.

And personal trainers love the approach with their clients, and even in their own workouts! “The bodyweight circuits are some of the toughest workouts out there today. After just 4 weeks of bodyweight training, I went from plateauing at 15 chin-ups to maxing out at 22! Who needs to go to a gym? With bodyweight circuits, you’re using the best conditioning tool known to man – the human body,” says personal trainer Chris Lopez.

How do you set up bodyweight cardio exercise circuits?

When putting together a bodyweight circuit, I like to go in this order:

Some type of squat (total body warmup) – Like the Y-squat seen here

Some type of lunge (pause at bottom to stretch psoas and rectus femoris)

Some type of pushup (upper warmup)

Then alternate upper and lower body exercises for up to 6 exercises.

Then finish with a couple of ab exercises (I prefer to use total-body ab movements, like the mountain climbers or for the more advanced, the Pike exercise)

You can do all of the above as 1 giant circuit, or split it up into three components like this:

A – warmup exercises

B – 3 pairs of upper-lower exercises for main cardio effect

(1 great pairing is Siff Squats and Spiderman pushups – I might go as high as 50 or even 100 reps with some squats, and 20-30 pushups per set – all depends on the relative strength of the individual, but sometimes it’s great to test your limits and set a personal best)

C – finish with ab work

(or split it into two components, doing the warmup circuit first, and then B & C together)

You can use specific tempo for each exercise, or simply use a 1-0-1 tempo for each exercise to achieve a continuous flow with each exercise for a heart-pumping cardio effect – and this allows you to do higher reps per set.

So forget about cardio, and join the bodyweight revolution today. Use bodyweight exercises to burn fat and sculpt your body.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.

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NOTE: The contents in this blog are for informational purposes only, and should not be construed as medical advice, diagnosis, treatment or a substitute for professional care. Always seek the advice of your physician or other qualified health professional before making changes to any existing treatment or program. Some of the information presented in this blog may already be out of date.

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