When it comes to weight loss, it is very important to focus on the different exercises that can burn off calories and fat in the shortest amount of time. There are a lot of exercises and exercise machines that claim to provide the magic solution. But there is no magic solution. Sustained weight loss requires a good diet and the right type of exercise.
Because of the rising demand for very effective weight loss exercises, fitness experts have tried to combine different types of exercise routines and regimens to come up with a truly efficient routine.
Bodyweight interval training is one of the best programs in the industry that has managed to help a lot of people lose weight. This training program is very unique and different from all of the other fitness routines in the industry and involves a lot of tough moves.
An example of a bodyweight interval workout involves jumps, calf jumps, stability ball jack knives and Turkish get ups. If you are a beginner, make sure to watch through the demonstration available on youtube very carefully since these exercises are quite intense and challenging. And before you begin with the workouts, make sure to do a warm up session for approximately 3 to 5 minutes to loosen up your muscles and get your heart rate going.
It is also very important to do some dynamic stretches before you get on with this exercise routine to avoid any injuries and accidents. Once you have finished your warm up and your dynamic stretches, you can already begin with the exercise routine.
To give you an overview of the routine, do the jumps for 10 repetitions, which are regular squat jumps. Then rest for 10 seconds, and repeat the entire process 3 more times. This gives you a total of 4 sets for the whole workout session. Then you are going to do the calf raise jumps for 4 sets, with a resting period of 10 seconds in between. After this, do the stability ball jack knives for 4 sets, again with 10 seconds of rest between the sets. And finish the entire session with 5 repetitions of the Turkish get ups per side, rest for 10 seconds and repeat the get ups on the other side.
When doing the jumps, make sure that you have a nice and soft landing before you get right into another jump. The form is very important with this exercise to avoid lower leg or joint injuries. Repeat the regular squat jumps 10 times to get the best results. Walk around for 10 seconds and repeat the jumps to get a total of 4 sets.
Next, do the calf jumps for 10 repetitions. When doing the calf jumps, make sure that you land and bounce on the balls of your feet, and bring your feet up every time you jump. Try to raise your toes to get the most out of the exercise. Do this for 10 repetitions and rest for 10 seconds.
With the stability ball jack knives, you can do the exercise routine with your hands on the floor or with your hands on the bench. Do this for 10 repetitions with a resting period of 10 seconds in between. Once you’re done with the jack knives, finish off the routine with the Turkish get up with a dumbbell or kettle bell. Keep your arm extended as you do the entire movement and do 5 repetitions per side. Repeat the process on the other side and rest for 10 seconds.