Exercise Routine at Home and Lose Fat Without Weights

One of my clients are surprised when he realized that it has dropped 3.7 pounds in a week and a half without using any equipment. No device, no weights, bands, medicine ball or Swiss ball. All exercises were using its own weight and a lot of willpower and that being overweight increases the difficulty.

The truth is that bodyweight exercises require a lot of mental strength (or do or not do). They also require good organization to have a routine that is not boring and also a fun challenge that statement. The following routine is simple and at the end I explain how you can keep progressing and changing every week so do not get bored and you achieve consistent results.

I will present several complexes of exercises which are a type of circuit, but in this case it is called complex because it is using the same method for each year that makes up the circuit. This means that all exercises are bodyweight exercises. That's why we call a Complex Body Weight. There are complex bar, dumbbells "dumbbells" medicine ball, swiss ball, kettlebell or "kettlebell" rubber bands and even just using a plate or dumbbell.

By using complex can do more in less time, you can attack several muscle groups and various energy systems of the body, are simple to organize and progress and so I escoji as a method to train at home without any equipment.

The first complex can be used as heating or may be routine for people who are starting out and are on a low fitness level. Body Weight Complex is as follows:

Heating or Routine Level 1 (you click the names of the exercises to see videos)

It takes place every year in the order listed, with no rest between exercise and repeated 2 times when used as heating.
1. Squat x 6 reps
2. Mountain Climber x 6 reps each leg
3. Side Squats x 6 reps each side
4. Lizards "Pushups" x 6 reps (on your knees if you can not normal)
5. Divided or Split Squat Squats x 6 reps each leg

Routine Level 2
1. Alternating Lunges
2. Squat Jumps
3. Burpees
4. Pushups
5. Mountain Climbers "Mountain Climbers"
6. Side Squats

Both routines (Level 1 and Level 2) follow the same progression. If you start with the routine level 1, do not use the routine level 2 until you complete the last week explained below.

The progression is as follows.

* Weeks 1 and 2 do 3 sets of "Complex or Circuit" of 6 reps on each exercise with 2 minutes rest between each set.
* Weeks 3 and 4 do 3 sets of "Complex or Circuit" of 7 repetitions for each exercise with 1 minute and a half of rest between each set.
* Weeks 5 and 6 do 3 sets of "Complex or Circuit" of 8 repetitions for each exercise with 1 minute and a half break in each set.
* Weeks 7 and 8 do 3 sets of "Complex or Circuit" of 9 repetitions for each exercise with 1 minute and a half break in each set.
* Weeks 9 and 10 do 3 sets of "Complex or Circuit" of 10 repetitions for each exercise with a break of 75 seconds or 1 minute and 15 seconds between each set.
* Weeks 11 and 12 do 3 sets of "Complex or Circuit" of 10 repetitions for each exercise with 1 minute rest between each set.

If you use the level 1 you will increase the number of series for 3 additional weeks, until you can complete the complex 6 times doing 10 repetitions with 1 minute rest between each set. Then spend a week 1 of the Level 2 routine.

If you finish the week 12 using the routine level 2. Begins to increase the number of sets, preferably 1 additional set every 2 weeks.

If you find that the week 1 is very easy, you can skip a week 3 until you find where you fall according to your level. My reason for putting so many variations is that I want to help both people with no experience working out as people who are already active.

These routines can be made every day. If you train with weights and are looking for an extra challenge, you can replace your cardio workout by this routine, or finally you can use the days you do not have much time to train.

The rest time between each exercise is different for each person to hear that your body for added strength lies less between each exercise and rest more on a smaller scale.

Do not take more than 20 minutes to complete the complex 3 times, you sweat, you will create the metabolic effect you need to lose body fat for several hours and when combined with good eating habits you will see results in less time than think. All this without punishment and impact of running, which affects many people who are overweight.

As I tell my clients ... There is no time-space-No computer, No Problem!