The best bodyweight exercise for weight loss

Let's cut to the chase here.

The number one bodyweight exercise, if you want to lose weight (and especially body fat), is the squat. King squat.

Not only does it work the biggest muscle groups in your body, all at the same time (which increases the amount of calories your body burns at rest), but it also tones up your thighs, calves and butt like no other exercise.

The beauty about bodyweight exercises (when done with correct technique) is that you can do them anywhere, (pretty much) any time. And when done correctly, they'll shape up your body fast and give you the results you want.

Altering your squat (foot) position between wide and narrow helps your shape up all areas in your lower body evenly, and keeping your core tight and chest up makes it a full body exercise that'll effectively boost your metabolism.

Squat technique tips:

  • Knees always stay in line with your toes throughout the move (don't let them bend in)
  • Stick your bum back as if you were going to sit down on a seat behind you
  • Weight stays on your heels/mid foot, never on your toes
  • If your flexibility allows, go so slow your thighs are parallel with the floor (but remember previous tip)
  • Keep your chest up and core tight (you should not be hunched over)
  • Take a deep breath in as you start to lower down to a squat, and breath out as you're standing back up.

If you're just starting up with wanting to get fitter, practice your squat first by doing just 3 sets of 15 repetitions a day. Learn to control the move, pause at the bottom of the move for a second before standing up again.

Once you've nailed down the technique, move onto a killer tabata workout - and work your way up to being able to complete a full tabata set of squats with the following structure: 20 seconds constant squats -> just 10 seconds rest, repeated for 8 rounds. (Total: 4 minute super effective fat loss workout)

I can guarantee you'll get results within a week.

What are you waiting for? SQUAT!

5 most effective gym exercises

you are serious about changing your body composition at the gym, these are the exercises you should be focusing on:

  1. Deadlift
  2. Squat
  3. Pull-ups
  4. Bench press
  5. Standing shoulder press

That's all you need, really. Compound resistance exercises are the most effective for fat loss!

VIDEO: Frog squats

Frog squats are brilliant for getting your heart rate up and your legs working. Make sure you're bending your legs considerably every time you're doing the move instead of just bending over to reach for the floor. Your back should stay flat throughout the exercise.

Find a video of me doing frog squats here.

Happy workouts!

/Erika

VIDEO: Narrow squat

Narrow squats are great for working your quads (thighs). They also nicely boost your metabolism as they work the biggest muscles in your body.

Tips:

1) Keep your feet hip width apart, toes pointing straight forward.
2) Imagine sitting back on a chair. Your weight should be on your heels and your toes shouldn't go past your toes when going down.
3) Aim to get your bum so low that your thighs are parallel to the floor. This might take time to master.
3) Keep your chest up high all the time.
4) Use your hands to balance yourself through the movement.