| It is often difficult to determine fact from fiction when | | | | resting, and repeating that same exercise, perform |
| faced with the huge amount of information that we | | | | several exercises back-to-back with minimal rest. This |
| are inundated with each day. Books, television, | | | | will allow you to complete the workout in less time, and |
| magazines and information on the web would lead us | | | | this is much more effective for increasing your fat |
| to believe that the only possible method to use to | | | | burning metabolism. |
| develop a lean body is to use machines and cardio | | | | 3) Challenge yourself. Don't be afraid to attempt more |
| equipment. | | | | advanced exercises and "get out of your comfort |
| The fact is that it is possible to obtain a very effective | | | | zone." If you want to keep progressing and get more |
| full body workout at home with absolutely no | | | | results, you absolutely must improve your |
| equipment, and in only 15 minutes. Rest assured that | | | | performance. |
| you do not need access to a fully stocked gym with | | | | This can be done in one of the following ways: |
| free weights, machines, and cardio equipment and you | | | | -Increase the number of repetitions you perform for |
| surely don't need expensive home workout equipment. | | | | each exercise |
| The Benefits of an In Home Full Body Workout: | | | | -Use more advanced exercises |
| 1) You will save time: you won't have to worry about | | | | -Perform more circuits |
| driving to and from the gym and waiting around for | | | | -Decrease your rest periods |
| equipment. | | | | Sample Full Body Workout: |
| 2) You will achieve more results in less time. Because | | | | -Squats x 20 |
| you can do your workout at home and in minimal time, | | | | -T push-ups x 8-10 each side |
| you will get more results than most people who spend | | | | -Inverted Rows x 12 |
| five or more hours at a gym every week. | | | | -Plank x 30 seconds |
| Furthermore, because you can do these workouts at | | | | Perform each exercise one right after the other |
| home in as little as 10 minutes, you won't have any | | | | without resting. After you complete the circuit, rest for |
| excuses to not get in a great workout even in a time | | | | one to two minutes and repeat that circuit two to five |
| crunch. | | | | more times. |
| 3) You will save money. You won't have to pay for | | | | Another option is to perform that circuit as many times |
| expensive gym memberships or the gas to drive to | | | | as possible in a set period of time. Example: 10 to 20 |
| and from, and you certainly don't need bulky and costly | | | | minutes. This is a terrific option if you are short on time. |
| home workout equipment | | | | Sample Full Body Workout 2: |
| The Concepts: | | | | -Perform as many burpees as possible in 10 to 20 |
| 1) Select exercises that work the greatest amount of | | | | minutes |
| muscle at one time to accelerate weight loss, increase | | | | How to perform a burpee: |
| muscle tone and get you more results in less time. The | | | | -stand with your feet approximately shoulder width |
| following list of exercises may be brief, but they are | | | | apart |
| very effective. | | | | -squat down and place your hands on the floor in front |
| -Lunges and all variations | | | | of your feet |
| -Squats and all variations | | | | -kick your feet back so you are in the top of a |
| -Dips | | | | push-up position |
| -Burpees | | | | -immediately "jump" your feet back to they are near |
| -Chin-Ups: assisted and all variations | | | | your hands |
| -Inverted Rows | | | | -explode straight into the air, land softly, and repeat |
| -Push-ups and all variations | | | | To do an advanced burpee, perform a push-up after |
| Even if your home workouts consisted of nothing but | | | | to reach the push-up position. |
| those exercises, you would get more results than | | | | You can choose to perform a set number of burpees |
| most people who go to gyms! Those exercises are | | | | (or advanced burpees) as fast as possible, or perform |
| highly effective for burning body fat, sculpting lean | | | | as many as possible in a set period of time (example: |
| muscle, and transforming your body. | | | | 10-15 minutes). |
| 2) Use circuits. Instead doing a set of an exercise, | | | | |