A good body composition exercises, one that’s in a healthy amount of muscle and fat and the ideal body weight, is important for many reasons. However, many people find it difficult to maintain a balanced diet while balancing exercise. Making the exercises more fulfilling can make them easier to stick with by upping your calorie burn during and after. Here are some of my favorite exercises to do at home or on the go!
The essential exercises:
#1 Burpees
Burpees are an exercise meant to work your entire body and get the heart rate up quickly. It’s a very effective workout, but it’s intense and can leave you out of breath. You’ll want to start small with just a few at first and build up over time to as many as you like or can handle in one sitting. When you’re ready move on to the next exercise!
How to:
Begin by standing straight up with your feet together. Next, bend at the waist bringing your fingers towards your toes. Then, jump your feet out from under you and kick them back in.
When you land, drop back into a push-up position and perform as many push-ups as possible. Then, jump your feet back under you into a high plank position with your hands directly under your shoulders, and then jump up high into the air. Finally, land on the balls of your feet so that they’re just behind where they started, and squat down with your hands on top of your knees. Stand straight up again while keeping your hands on top of your knees and repeat the entire sequence! This will work all of the major muscles in one movement!
#2 Pushups
Pushups are a great way to work your chest, back, and core at the same time. They’re also a good foundation to build on that will make other exercises easier. It is one of the best body composition exercises.
How to:
Start by getting onto the floor on your hands and knees with your fingers directly under your shoulders and knees directly under your hips. Then, keep your back straight drop down so that your chest is only an inch off of the ground, and push back up until you are standing straight up. Repeat this movement!
#3 Interval training
Interval training is an exercise that works your body in 2 distinct parts at the same time. For example, a sprint followed by an intense exercise like pushups or lunges will leave you with V02 max which is 50% more than what you had before the interval occurred. It is one of the best body composition exercises.
How to:
For intervals, it’s best to find a moderate pace where you can run and then do pushups or some other type of intense stress while on the cooldown. If you can’t get enough time to break from your normal routine try doing fast intervals first thing in the morning on an empty stomach. It’s always good to reduce your calorie intake for a day or two before these types of exercises (this will be covered later).
#4 Weighted squat jump
Weighted squats are a great exercise to simultaneously work your quadriceps, glutes, and hip flexors while placing a heavier load on the spine and core. The weighted jump will also help you get stronger in the core and become more flexible.
How to:
Begin by lying face down on a bench. Your legs should be straight but your knees should be off of the edge of the table. Next, using both hands place them on your knees just above where they would normally touch the ground. Then, extend at your hips as you lift your body off of the table so that it’s in a plank position with toes pointed to the ceiling. Next, push back down so that your knees land just above the edge of the table and you’re back in a plank position.
From here, push off with your hands to get into a low squat position and jump off of the bench as high as possible while keeping it low. Finally, land on both feet while still in a low squat and jump up to get back into a plank position!
#5 Plank
Planks are one of my favorite exercises for core strength because they work at least 7 different muscle groups in one action (your core). They’re also great for building up your grip strength.
How to:
Begin by lying face down on a flat surface with your arms at your sides with your legs straight and toes facing out. Next, lift into a plank position where you’re shoulders and hips are stacked vertically and you’re resting on your forearms.
From here, lift one arm straight above your head and hold it there for as long as possible. Then, do the same thing but with an arm at each side of your body alternating back and forth until the exercise becomes too difficult. Finally, move back to the first plank position after either of these exercises is finished! This will work all of the muscles in one movement!
#6 Explosive lunge jump
Explosive lunge jumps will help you to develop fast forearm and calf strength for many of the explosive exercises that follow. It is one of the best body composition exercises.
How to:
Begin by standing straight up with your feet together. Then, jump straight up as high as possible while lifting your arms above your head. Next, pretend that you are jumping into a pool and allow yourself to land in a deep lunge position while bringing your arms down to catch yourself at the same time. Finally, bring both feet back under you so that they land where they started the exercise. Repeat this movement but with a second position! Do this as many times as possible before moving on! This will work on building explosive power in the legs!
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#7 Ab & Core Workouts
Ab workouts are great for getting your abs stronger. Core workouts are great for getting your core strength before other exercises. They’re also easy to do at home so that you don’t have to break from your regular exercise routine. It is one of the best body composition exercises.
How to:
For ab workouts, it’s best, to begin with, a plank position that locks out your knees and brings both of them up into the air as high as possible before returning them down again. Repeat this movement 20 times to start and repeat it an unending amount of times once it becomes too easy.
For core workouts, I like to use either the pike or V-sit as they’re both good exercises that will help you to build up the depth of your abdominals. Begin each position by laying on the ground with your head at one edge of a table with your feet and hands on the other side. Then, lift so that you’re on your tiptoes with your knees bent at 90 degrees.
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