How To Get The Most From Your Bodyweight Exercise Routine

Bodyweight exercise routines were developed so that an individual can
use their own body and movements to exercise as opposed to expensive
gym or weight lifting equipment. Instead of building strength and
endurance in just one area of your body it allows you to build it
throughout your whole body.

Many of the exercises are familiar ones, or a new "take" on an old
bodyweight exercise, but don't be fooled into thinking that it's not
effective because it is familiar. Many newer forms and methods of the
familiar exercises have been created as well as ideas for increasing
the difficulty level of the exercise; things like adding ankle or
wrist weights to your routine or different positioning of legs, arms
or hands can change the set of muscles being used.

So you have decided to use bodyweight exercises as your workout
routine? But how can you get the most from this routine?. These five
tips, when used consistently, will do just that.

First, be sure to use several cardio vascular exercises as part of
your over all bodyweight exercise workout. By alternating between
first cardio warm ups and stretches and then bodyweight exercises then
returning to cardio exercises you will naturally increase your heart
rate, exercise your whole body and stretch the muscles preparing them
for bodyweight exercises. One suggestion is to begin with a quick walk
prior to your exercise routing, but the most effective method is to
alternate between cardio, then bodyweight, returning to cardio and so
forth. Exercises to best achieve a higher heart rate as well as to
stretch and lengthen muscles are: stepping while rotating your arms,
lunges with windmills or punches which alternate sides, marching in
place, jumping jacks or jump rope, knee lifts, or front kicks.

To achieve the best possible fat burning results, break your exercise
routine into two or three short segments. Try to implement a 10 minute
routine while at work as opposed to a visit to the coffee pot. You
will definitely return more revitalized.

Another technique as part of your routine workout that will help you
achieve more results from your bodyweight exercises is using timed
circuits. Timed circuits are "a series of exercises, performed one
after the other, with little rest in between, according to the
International Sports Science Association. This method is the one used
by the British Royal Marine Commandos, many professional gymnastics
and trainers.

To perform timed circuits you simply do a bodyweight exercise a
certain number of times in a specified period of seconds. For example,
thirty pull ups in thirty seconds would be a timed circuit bodyweight
exercise, and then you would continue on to the next exercise and do
it also a certain number of repetitions in a specified period of time.
To achieve the best results of a timed circuit routine you need to the
number of repetitions that you complete, without increasing the period
of time to complete it.

A third tip for making the most of your bodyweight exercise routine is
to keep a training log. Be sure to include the date, time, number of
repetitions, time of repetitions and cardio exercise routines, and a
start and stop time. This will allow you to do several things: track
the exercises; the total workout time also and provide you with the
information needed to determine when an increase is appropriate as
well as how to vary your routine. Training logs are available online,
(however some require you to join to use); you can create one on your
spreadsheet program, or you may purchase one in a bookstore or online
at Amazon.com such as The Body Minder and Exercise Journal, by Francis
Wilkins; or The Ultimate Workout Guide by Suzanne Schlosberg.

The last tip is easy and fun. Vary your routine; don't perform the
same familiar exercises over and over again. Many people from beginner
to professional are familiar with over 25 standard exercises, many of
which include variations on Jumping Jacks, Pull Ups, Sit Ups and
Squats. Try some of the more advanced bodyweight exercises such as the
Russian Twist, Hindu Pushups, and Burpees. You can also add variety to
your bodyweight exercise routine by: changing the weight, leverage or
resistance of a specific exercise, recruiting an exercise partner, and
renting videos.

Using these tips can make help you achieve the maximum results
possible in your bodyweight exercise routine and you don't have to
spend hours at the gym slaving away at weight lifting equipment or
purchasing expensive equipment for your home. It only takes minutes a
day with a consistent bodyweight training program and these tips to
increase your metabolism, increase and build muscle.

_By: *Kevin Gianni*_

*About the Author:* Kevin Gianni is an internationally recognized
health advocate, author & film consultant. He has helped thousands of
people take control of their own health naturally. To find out more
about Bodyweight Exercise [1], you can get a Free report "The 10 Best
Bodyweight Exercises for Strength and Toning" by visiting Renegade
Bodyweight Exercises at http://www.RenegadeBodyweightExercises.com
[2].

Links:
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[1] http://www.RenegadeBodyweightExercises.com
[2] http://www.RenegadeBodyweightExercises.com/