By Bryan Padilla
There is a misconception in fitness that you have to go for a run or get on an elliptical machine to burn fat and lose weight. Here are 5 alternative body weight exercises that will not only improve cardio, but tone your muscles, and strengthen the core. The best part is you can do them anywhere. Give them a try!
Please follow recommended guidelines based on fitness level.
Beginners: 20-30 sec
Intermediate: 45 sec
Advanced: 1 min
High Knees
- Run in place while lifting your knees high to the level of your waist. Engage your abs as the knee comes up.
- Pump your arms to warm up your upper body.
Lateral Skaters
- Start in a small squat. Jump sideways to the right, landing on your right leg. Bring your left leg behind you, but don’t let your left foot touch the floor. Keep your chest up and deepen the bend in your right knee to work your glute muscles even more.
- Reverse direction by jumping to the left leading with your left leg, allowing your arms to swing to the sides as you jump sideways, landing on your right foot. This completes one rep.
Push-up Plank
- Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
Burpees
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to a plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
Mountain Climbers
- Start in a traditional plank — shoulders over hands and weight in your toes.
- With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
- With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
Resources:
Exercise Descriptions provided by popsugar.com & livestrong.com
About the Author:
Bryan Padilla graduated from San Jose State University with a Bachelor of Science degree in Kinesiology and a minor in Nutrition. Bryan has worked in the fitness industry for over 15 years. He is currently the Fitness Site Manager at SanDisk Corporation in Milpitas, CA. In addition, he is a certified personal trainer through the National Strength and Conditioning association. He also teaches Kickboxing, Boot Camp, & Insanity classes throughout the South Bay. Bryan’s other interest include basketball, travel, martial arts, and food.
