You don’t need a gym and full set of weights to get in a good workout. Bodyweight exercises can make you sweat, tone, and burn calories all from the comfort of your home. However, you may find that the workout starts to become to easy for you over time. While adding dumbbells or any form of weight (we recommend household products) is always recommended for upping the intensity level, you can also make your bodyweight workout more effective and challenging with these simple tricks.
Alter The Pace Of Your Exercises
Slowing down or speeding up your exercises can help change your workout entirely. Slowing down exercises like squats or lunges during the time you lower and hold each movement can actually engage your muscles even more. It requires more strength, and less pure momentum. It also helps to activate your core and require extra stabilization.
On the other hand, if you want to get in some cardio and improve your endurance, you should try doing more speed repetitions. The best way to add speed safely is by doing plyometric exercises. Think along the lines of squat jumps and high knees. Remember, before doing intense cardio you should always warm up your muscles first. You’ll be shocked by how tired you get from just a few rounds!
Include Pulsing Movements
Pulsing is when you reach the hardest part of the exercise– for example, the lowest part of the squat, or the highest part of a sit-up– and you simply move up and down an inch or two for several reps. It keeps your muscles in a tensed state, causing you to likely feel a burning sensation. This is NORMAL! In fact, you should be going for this feeling, for it means you are working hard and getting stronger! What you want to avoid is a sharp, stabbing pain. Any time this occurs, regardless of the exercise, it could mean an injury.
Rest For Less Time
If you find you don’t feel like you are challenging yourself anymore, try enhancing your workout by giving yourself less rest in between repetitions and sets. It forces your body to work through the tension and also keeps your heart rate up, so your movements reach the cardio level. This is another tip that we recommend to implement gradually. You don’t want to feel faint or struggling to breathe, so always listen to your body!
Do One-sided Bodyweight Exercises
Not all exercises can be done using just one side, but for those that can like crunches and pistol squats, your muscles will have to work overtime trying to keep stable. This in turn will improve your balance and tone your muscles. Just always remember to repeat the same exercise and reps on both sides!
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