Fitness

10 Fast Bodyweight Workouts for Weight Loss

Published

3 years ago

22 June 2022

10 Fast Bodyweight Workouts for Weight Loss

No time? No problem. These fast-paced bodyweight workouts will torch tons of calories and fat—and build muscle—in no time (and with minimal equipment). The key to making bodyweight training effective for weight loss? Focusing on compound movements rather than ones that isolate one muscle at a time.

“All these movements are compound movements challenging your total body and can help you torch fat,” personal trainer Nick Rodocoy, who created the first five bodyweight workouts below, tells Men’s Journal. (The other five bodyweight workouts were created by strength coach Lee Boyce.) Compound moves work multiple large muscle groups simultaneously—the more muscles involved, the more work that gets done and the more calories you burn.

Outside of sheer convenience, there are other reasons to add this type of training into your routine.

“Bodyweight workouts are great if you want to give your body a rest from heavy lifting or just switch your program up,” says Rodocoy. While great for bulking up quickly, heavy lifting isn’t exactly gentle on your muscles and joints. A little low-impact work—that still gets you serious results—can ensure you stay injury-free and healthy. Try these bodyweight workouts to reap the benefits.

The 5 Best Bodyweight Workouts for Weight Loss

Workout 1

Directions: Do one move after the next without rest. Record your time. Repeat 3 to 4 times. Try to beat your overall time every week.

Bodyweight Squat x 15
Jump Squat x 15
Reverse Lunge x 10
Sumo Lunge x 10

Workout 2

Directions: Spend 45 minutes running through these movements, only resting as needed. Record your overall time and try to beat it every week.

Clap Pushup x 10
Bodyweight Row/Inverted Row x 10–15
Pistol Squat to Bench x 8
Feet-elevated Pushup x 10
Pullup x 6–8
Single-leg Hip Bridge (on bench) x 8
Plank to Pushup x 10 (each side)

Workout 3

Directions: Perform this routine as a ladder sequence (Do 1 of each exercise, then 2, etc. all the way up to 10. Then go back down from 10 to 1.) Rest when needed and record your time. Try to beat it every week.

Pullup
Dip
Jump Lunge
Leg Raise

Workout 4

Directions: Do one exercise after the next and repeat as many times as possible in 45 minutes.

Inverted Row x 15
Handstand Pushup x 8–10
Side Lying Oblique Hold (20 sec. hold each side)
Pistol to Bench x 10

Workout 5

Directions: 30 on, then 15 off for 4 rounds. For example, do 30 seconds of clap pushups/regular pushups/knee pushups and then rest for 15 seconds. Then do 30 seconds of mountain climbers and rest for 15 seconds. Repeat three more times, then move on to the second set of exercises.

Round 1
1. Clap Pushup, Regular Pushup, Knee Pushup
2. Mountain Climber
Round 2
1. Inverted Row (adjust feet as needed)
2. Walkout
Round 3
1. Alternating Reverse Lunge
2. Plank to Pushup

Workout 6

Directions: This workout contains a mix of straight sets and supersets. Straight sets are listed as A, B, or C. Perform the set and immediately take the prescribed rest. Supersets involve pairing two movements back to back. They’re listed as A1 and A2, B1 and B2, etc. For these, perform one set of each movement and then take the prescribed rest.

A. TRX Single-leg Burpee 4 x 10 (each leg): Start in a standing position. Put one foot in both straps of a standard TRX so that your foot is suspended off the ground behind you. Keep your other foot firmly planted on the floor. Next, plant both hands on the ground and assume a plank position with the free leg off the ground and parallel to the suspended one. Hold for a second, then return the free foot to the starting position and stand up. That’s one rep. Rest 90 seconds between rounds.
B1. Shrimp Squat x 8 (each leg)
B2. Bear to Squat x 10: Start in a bear stance: Face downward with your hands and feet on the ground and your knees bent and hovering off the floor by a couple of inches. In one motion, push off with your hands to bring your body to an upright squatting position with flat heels. Hold the deep squat, then return to the bear stance in one motion. That’s one rep. Perform B1 and B2 as a superset for 4 rounds. Rest 60 seconds between rounds.
C. Tiger Sit-out x 8 (each side): See this video demo.
D. Treadmill Backward Incline Walk x 10 min. (incline 10–12, speed 2.5 mph)

Workout 7

A. Jump Rope x 1 min. on, 1 min. off (12 min. total)
B1. Toe Touch x 10 (each side): Start in a crab position (face up with your hands and feet planted on the ground and your butt raised off the floor). Carefully lift the left foot and the right hand, and make them touch at the midpoint of the distance between them. Return to the start position and repeat with the opposite limbs. That’s one rep.
B2. Treadmill Push x 30 sec.: Start in a pushup position with your hands on the rear portion of a treadmill (on the belt) with the machine turned off. Alternating your hands, push forward and move the belt. Perform B1 and B2 as a superset for 4 rounds. Rest 60 seconds between rounds.
C1. Bodyweight Slow Tempo Squat x 10
C2. Squat Jump x 10: Start in a squat position and jump upward, lifting off the ground with arms pointed straight up, for each rep. Alternatively, you can attach resistance bands to weights on the ground and wrap the bands around each shoulder to increase the resistance. Perform C1 and C2 as a superset for 4 rounds. Rest 60 seconds between rounds.

Workout 8

A1. Feet-elevated Pushup x 10
A2. Eccentric-only Chinup x 6: Use a box or another stable surface to elevate yourself to eye level with the pullup bar. Grab hold of the bar and jump up to a chin-over-bar position. Slowly lower yourself to a full hang. Aim for 5 to 6 seconds of descent time. That’s one rep. Perform A1 and A2 a superset for 4 rounds. Rest 60 seconds between rounds.
B1. Eccentric Nordic Curl x 6: Place a mat in front of a stable, sturdy object that you can place your heels under as an anchor point (like a bench that’s bolted to the floor). Kneel on the mat facing away from the object, and place your heels underneath so they touch the bottom surface of the anchor point. Bending at the knees, slowly lower yourself to the floor. Brace yourself with your hamstrings and don’t bend at the waist. Aim for your hips to make it to the ground at the same time your hands do. Once you land gently (breaking the fall with your hands), push yourself back up to your starting position and repeat.
B2. Band-resisted Sprint x 10 sec.: Wrap a resistance band around your waist and wrap the other end around a secure stationary object, like a pillar or support column. Then push forward so that the band is stretched and sprint in place. Perform B1 and B2 as a superset for 4 rounds. Rest 60 seconds between rounds.
C. Treadmill Incline Walk x 10 min. (incline 12, speed 3 mph)

Workout 9

A1. 4-point Touch x 5: Assume a pushup start position. Touch one shoulder with the opposite hand (e.g. left hand touches right shoulder), and then touch the opposite shoulder with the other hand. Next, reach across and touch one thigh with the opposite hand, and then touch the opposite thigh with the other hand. Move slowly and don’t let your body twist or sag as you move. Touching all four points equals 1 rep.
A2. Bear Dog x 5 (each side): You’ve heard of bird dogs? This bodyweight workout variation will take things up a notch. Start in a bear stance (similar to a pushup stance, except with your feet spread a bit farther apart). Slowly raise your right arm and left leg simultaneously without tipping over. Aim for the limbs to be fully straightened before lowering them to the floor and repeating with the opposite limbs. Doing each side once equals one rep. Perform A1 and A2 as a superset for 4 rounds. Rest 60 seconds between rounds.
B1. TRX Body Saw x 10: Set up your TRX so the handles are about 1 foot off the ground. Start in a plank position with one foot in each handle. Press backward with your elbows and forearms to slowly move your body away from your fists. Maintain a flat spine and braced core. Return to your start position slowly. Attempt to move a distance of about 6 to 8 inches in each direction.
B2. TRX Hamstring Curl x 10: Perform B1 and B2 as a superset for 4 rounds. Rest 60 seconds between rounds.
C. TRX Pike 4 x 10: Set up your TRX so the handles are about 1 foot off the ground. Start in a plank position with one foot in each handle. Engage your core and drive your hips upward and forward, keeping your back straight, so your body creates an upside-down v.

Workout 10

Directions: Perform exercises 1, 2, and 4 outside on a hill. Exercise 3 can be done on flat ground.

Uphill Lunge 3 x 20 strides: Rest 60 seconds between rounds.
Uphill Double Leg Bound 3 x 10: Start in a squat position. Jump forward, swinging both arms forward and lifting both feet off the ground, and try to fully extend your body in mid-air. Land in a squat and hold that position for three seconds before jumping again.
Glute Bridge Walkout x 10 (each side): Start by lying down on your back with your legs bent 90 degrees at the knee and your hips raised off the ground. Keeping your hips raised, extend one leg (being careful not to hyperextend your knee) out and then return it the the 90-degree position. Repeat with the opposite leg.
Hill Sprints 6 x 40m (90 percent effort)

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Related Topics:Bodyweight Fast Loss Weight Workouts

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Fitness

10 Best Porters to Drink Right Now

Published

2 years ago

10 November 2022

Terry Power

A bottle of Deschutes Black Butte Porter

There’s no doubt when the weather turns colder as we settle into winter, stouts take center stage. And while we enjoy all its iterations: standard stout, imperial stout, and robust barrel-aged stouts, we think this malty, chocolate-filled beer’s close cousin deserves a little respect as well. Of course, we’re talking about the oft-overlooked porter. And the best porters, oh buddy, they’ll have you rethinking your seasonal bevvie of choice.

For those uninitiated, the porter style had its genesis in England like many other iconic beer styles. It first appeared in the 1700s and is (you guessed it) named after porters—individuals tasked with transporting luggage.

A confusing origin story

“Stout is the direct descendant of porter. In the 1700s, it was common to use the word ‘stout’ to refer to a bolder, higher-alcohol version of any beer style, much in the same way we use the word ‘imperial’ today,” says Zach Fowle, advanced cicerone and head of marketing for Arizona Wilderness Brewing Co. in Phoenix, AZ. “Porter was the most popular beer of the day, and over time, “stout porter” became a popular variant. But by the late 1800s, demand for regular porters evaporated, and stout porter shortened simply to stout.”

But more has changed between the 1800s and today than just our penchant for wearing top hats. “Today, most brewers seem to market beers as either stout or porter based on vibes, rather than on any notable stylistic differences,” he says.

Specifically, porters are known for their dark, almost pitch-black color and rich, sweet flavor profile. If you were to drink a porter and a stout side by side, you might even have difficulty discerning the differences between the two.

Stout versus porter is an enduring topic of discussion in the brewing industry. “While there’s no debating the porter came first—and stout used to be called stout porter, so it was a stronger version of a porter—the lines have become very blurred over the years,” says Rob Lightner, co-founder of East Brother Brewing in Richmond, CA.

“I would venture that even among professionals, a blind taste test would often yield inconclusive results,” says Lightner.

The difference between porters and stouts

Porters tend to be on the milder, more chocolatey end of the spectrum, Lightner says, whereas stouts are typically a little stronger and more roasty. Of course, this isn’t a hard and fast rule

Fowle agrees, “Porters tend to be fruitier, sweeter, and less bitter than stouts, with cocoa and caramel flavors in balance with dark malt bitterness. And stouts are usually hoppier, drier, maltier, and more coffee-forward—and may even have a touch of acidity.”

Whether or not they fit neatly into boxes, one thing’s for sure: both make for incredible cold-weather brews.

“As the nights grow longer, drinking a light, summery beer just doesn’t seem right,” says Fowle. “Porter is the perfect style for the transition to winter: warming and toasty yet not too heavy, with flavors of coffee, chocolate, and pie crust that correspond with autumn weather and holidays.”

It’s the perfect time to broaden your repretoire. Sweet, robust, warming, and well-suited to the season, here are the best porters to drink now.

Courtesy image

1. Deschutes Black Butte Porter

There are few porters more well-respected than Deschutes’ iconic Black Butte Porter. It’s brewed with Cascade and Tettnang hops as well as 2-row, Chocolate, Crystal, and Carapils malts as well as wheat. This 5.5% ABV year-round offering is great for cold-weather drinking because of its mix of roasted malts, coffee, and chocolate. It’s a robust, subtly sweet beer perfect for imbibing on a crisp fall night.

[$10.99 for a six-pack; deschutesbrewery.com]

Get it

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Fitness

Best Time-Under-Tension Workout for Total-Body Strength

Published

2 years ago

9 November 2022

Terry Power

The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.

“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.

If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.

Directions

Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.

Best Time-Under-Tension Workout for Total-Body Strength

Circuit 1

Marius Bugge

A. Barbell Back Squat

Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps

Athletic man wearing gray T-shirt and maroon shorts renegade row — Marius Bugge

B. Renegade Row

Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side

Circuit 2

Athletic man wearing gray T-shirt and maroon shorts doing renegade row Dumbbell Bentover Row in gym — Marius Bugge

A. Dumbbell Bentover Row

Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Incline Dumbbell Chest Press with Legs Raised — Marius Bugge

B. Incline Dumbbell Chest Press with Legs Raised

Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps

Circuit 3

Athletic man wearing gray T-shirt and maroon shorts doing Dumbbell Bulgarian Squat — Marius Bugge

A. Dumbbell Bulgarian Squat

Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side

Athletic man wearing gray T-shirt and maroon shorts doing Single-leg Romanian Deadlift — Marius Bugge

B. Single-leg Romanian Deadlift

Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side

Circuit 4

Athletic man wearing gray T-shirt and maroon shorts doing pullup — Marius Bugge

A. Pullup

Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Kneeling Overhead Barbell Press — Marius Bugge

B. Kneeling Overhead Barbell Press

Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps

Circuit 5

A. Dumbbell Pushup

Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps

B. Biceps Curl

Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps

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Fitness

The Best Jump Ropes for a Killer Cardio Workout

Published

2 years ago

9 November 2022

Terry Power

The Best Jump Ropes for a Killer Cardio Workout

If you haven’t picked up a jump rope since elementary school, you’re missing out on a fantastic cardio workout. Not only will you burn a ton of calories in a short amount of time—200 to 300 calories in 15 minutes—but jump ropes can also improve your coordination and agility. Better yet, jumping rope doesn’t require much space, so it’s easy to do at home, and it’s often more mentally stimulating than jogging or swimming.

Choosing a Jump Rope

When deciding which jump rope is best for you, it’s important to determine what your goals are. While lightweight speed ropes are popular for cardio-focused training, weighted or drag ropes will be best for those focused on strength training.

No matter what your training goals are, we’ve got you covered with this roundup of 10 jump ropes from top brands including Crossrope, TRX, Rogue, and more.

The Best Jump Ropes of 2022

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Vitamin Patches Online

10 Fast Bodyweight Workouts for Weight Loss

The 5 Best Bodyweight Workouts for Weight Loss

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8

Workout 9

Workout 10

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Best Time-Under-Tension Workout for Total-Body Strength

Directions

Best Time-Under-Tension Workout for Total-Body Strength

Circuit 1

A. Barbell Back Squat

B. Renegade Row

Circuit 2

A. Dumbbell Bentover Row

B. Incline Dumbbell Chest Press with Legs Raised

Circuit 3

A. Dumbbell Bulgarian Squat

B. Single-leg Romanian Deadlift

Circuit 4

A. Pullup

B. Kneeling Overhead Barbell Press

Circuit 5

A. Dumbbell Pushup

B. Biceps Curl

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