Exercises like pushups can be done anywhere, even at the park.
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No gym, no equipment, no problem -- body weight exercises offer you a chance to work out almost anywhere. All you need to burn a ton of calories is enough room to move around safely. Body weight exercises are not only efficient for every fitness level, they can also be tailored to increase intensity.
Pushing Your Weight Around
Simply stated, bodyweight exercises are movements that don't require additional equipment. Tuck jumps, single leg hops, and toe taps added to your program will not only have you breaking a sweat, they will also burn plenty of calories. For a quick program try one minute of each, followed by a 30-second rest. This three-minute workout has you using up roughly 30 calories; if you complete five sets you'll burn around 150 calories in less than 20 minutes. Of course, the amount you actually burn depends on the intensity of your workout. The slower you go the less calories you burn.
According to FitClick, if you weigh 150 pounds and perform pushups for a minute, you'll burn roughly nine calories. For the same individual, pull-ups, mountain climbers and lunge jumps all burn roughly eight calories a minute. You'll use up five calories performing squats while high knees would burn around nine calories. Although these numbers may not seem high, combining several exercises to increase your intensity raises the amount of calories burned. For example, burpees is a movement that combines squats and pushups and will burn roughly 14 calories. If you add a pushup to mountain climbers you'll burn around 17 calories.
If you're not looking to exercise every day, aim for at least 60 minutes on the days you do work out. A program that incorporates several movements such as burpees and mountain climbers allow you to burn more calories in a shorter amount of time. Adding upper body movements to lower body movements such as squats and lunges add intensity which means more calories burned. Helicopter squats and upper body jump lunges require you to use your arms when performing the movement. For the helicopter squats, start by standing up with your feet shoulder-width apart. Bring both arms over to one side. As you begin to squat down, simultaneously bring your arms to the opposite side. To perform the upper body jump lunge, start with both arms above your head, as you descend into your lunge bring your arms down in front of you, bringing them back up as you ascend out of the lunge.
Putting It Together
Using body weight exercises in your program offers you the ability to constantly change your routine. For example, your first session may include five rounds of tuck jumps, single leg hops, and toe taps. Follow this with five rounds of burpees, lunge jumps, and helicopter squats. Finish off with pushups, crunches, and planks for a program that burns roughly 500 calories. For your next training session, you may repeat your program or try new exercises. Body weight exercises are also excellent additions to dumbbell and other weight training workouts; add one of the above movements in between your sets to burn a few more calories.