Bodyweight workouts are an underrated and underutilized tool formelting stubborn body fat.
Maintaining a healthy weight is an essential component of good health.
After completing all exercises, rest for one minute, then repeat the circuit for five rounds.
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Do five rounds of the following bodyweight exercises for time:
1.
Ankle Hops
Stand with your feet hip-width apart and your knees slightly bent.
Squeeze your core muscles, and jump up using your ankles to propel your body upwards.
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Land softly on the balls of your feet, and immediately spring back up into the next jump.
Repeat this movement for 50 reps, adjusting the number to match your fitness level and avoid overexertion.
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2.
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Pull-ups
Find a sturdy horizontal bar that allows you to hang freely with your arms extended.
Grip the bar with your hands slightly wider than shoulder-width apart and palms facing away from you.
Lower yourself back down with control.
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If traditional pull-ups are too challenging, modify the exercise by performing ring-rows instead.
Lower your body toward the floor by bending your elbows and keeping them close to your sides.
Push back up to the starting position while fully extending your arms.
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4.
Walking Lunges
Stand tall with your feet together.
Step forward with your right foot, lowering your body until both knees are bent at a 90-degree angle.
Continue alternating legs for 20 steps (10 per leg).
Adjust the number of reps or the lunge depth to match your fitness level and avoid overdoing it.
Rest for one minute.
Stretching can help improve flexibility, reduce muscle soreness, and prevent injuries.
Masi recommends including stretches for your hamstrings, quadriceps, calves, chest, back, and shoulders.
Hold each stretch for 15 to 30 seconds, and breathe deeply to relax your muscles.
Finish your cool-down with deep breathing or meditation to help your body and mind relax after the workout.
