All this time spent indoors has made a lot of people gain unwanted weight. With gyms and fitness clubs closed, most folks just don’t have the avenue to work out and shed those excess pounds.
Of course, it might just be an excuse for some to not exercise but for those who seriously want to lose weight and get fitter, we have listed a few fat-loss bodyweight compound exercises that can help them reach their fitness goals.
What are compound exercises?
Perhaps some of you are wondering what compound exercises are. You’re probably thinking about what makes it different from other forms of exercise.
Workouts and exercises typically fall under one of two categories: isolation and compound exercises.
Isolation exercises involve working out one joint and one major muscle. Some examples are calf raises and concentrated dumbbell curls. These are designed to focus on a specific target muscle for strengthening and conditioning.
Compound exercises, on the other hand, involve two or more joints and major muscles such as bench presses and pull-ups.
Fat-Loss Compound Exercises
The following compound exercises are effective for losing excess fat and building or toning muscles. You can choose to do some of them with some dumbbells if you want to build more muscle.
The exercises listed below can be done by anyone anywhere. The degree of difficulty can be varied based on a person’s physical condition but they’re generally safe for young and old alike. If you have a physical condition, make sure to consult a physician, holistic care doctor, or professional trainer to be safe.
1. Push-ups
Push-ups may seem pretty basic but they’re really good for building and toning your pecs, shoulders, and arms.
Get down on all fours and stretch your legs back. Maintain a straight line from your head to your feet and keep your abs contracted with your arms shoulder-width apart. Slowly lower yourself without breaking your body’s line and then gently go back to your starting position.
2. Burpees
Burpees give an explosive exercise that works the whole body and a good cardio workout.
To start, stand with your feet slightly wider than your shoulders and bend down to place your hands on the ground. Kick your legs back to assume a push-up position and quickly bring it back to their starting point and jump up. That makes one rep.
3. Squat
Squats are great for tightening your glutes and toning your thighs.
To start, stand with your feet spread apart at shoulder width with your toes slightly pointed outwards. Stretch your hands out in front of you at shoulder level and gently lower yourself by “sitting” back while keeping your upper body straight. Go as low as you can and slowly go back up to your starting position.
4. Lunge
With your feet at hips’ width, put one foot forward and lower yourself until your hind leg’s knee touches the ground and your other leg’s thigh is parallel to the floor. Bring yourself back to your starting position and repeat the same thing with the other leg.
You can also do this with dumbbells to increase resistance for better results.
5. Mountain Climbers
Get into your basic push-up position and pull one knee close to your chest. Then immediately kick it back as you bring in the other knee.
This exercise can be done with the aid of a medicine ball for greater leverage. If you’re having difficulties with your balance, you can ditch the medicine ball until you get comfortable enough to use it.
6. High-Knees
Running in place is taken to the next level with high knees. This explosive cardio workout is easy to do but will leave you gasping for air after each set.
To do this, just simply do what you normally would when you jog in place. The only difference is you’re bringing your knees a lot higher to get the most out of the exercise.
7. Bird Dog
Bird Dogs are slightly modified planks that fully engage the core and work out the glutes and deltoids.
To do this, drop down into a plank position and slowly raise and extend one arm and the opposite leg. Bring them back to their resting position and do the same with the opposite arm and leg.
8. Bicycle Crunches
Bicycle crunches are a great ab workout that also gives you good cardio exercise.
Lie on the ground with your knees raised and bent at a 90° position. Lift your shoulders slightly off the ground as you go into a pedaling motion with your legs. Do not twist your neck as you pedal. Keep it in as neutral a position as possible.
The exercises listed above are relatively easy for anyone to do. However, they still need to be done properly to minimize the risk of any injuries. And remember, no amount of exercise will make you achieve your fitness goals if you don’t make the necessary adjustments to your diet and lifestyle.
