UC
GUIDE: BODYWEIGHT @ HOME WORKOUT
A fat burning workout that you don't need any equipment for!
INTRO
The workout consists of four different exercises that are designed to work your entire body. You will be performing all of the exercises in a particular order and without a break to get your heart rate up. Not only will this engage your muscles but such high intensity will start the fat burning process. Expect to be tired and sweating by the time you finish this workout!
The workout has no particular time limit as your goal is to finish the exercises as quickly as possible. A timer will be handy here to track your progress. If you find that you cannot complete the workout then simply lower the amount of reps. This will be explained below.
Before we start we advise that if you have a medical condition or are pregnant then you should consult your doctor before performing this workout. Also, the UNICISE staff are not professionally trained fitness consultants: you will not find a guide on how to perform each exercise here. However, there will be a link next to each exercise which will direct you to a professional fitness website showing you how to perform them correctly. Never sacrifice your form otherwise you will get injured. We cannot stress that enough.
Alright, let's get started. The four exercises are as follows:
THE EXERCISES
THE WORKOUT
You perform the exercises in the order above and in the style of a pyramid. You start off by doing one rep of each exercise and then moving the reps up by 1 until you reach 10. After this you go all the way back down to 1 again. Confused? No problem, see below:
WARM UP: Running on the spot, high knees, stretching. Do whatever you need to do to get warm
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SET 1: 1 x Push up, 1 x Straight leg sit-up, 1 x Burpee, 1 x Prisoner Squat
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SET 2: 2 x Push up, 2 x Straight leg sit-up, 2 x Burpee, 2 x Prisoner Squat
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SET 3: 3 x Push up, 3 x Straight leg sit-up, 3 x Burpee, 3 x Prisoner Squat
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SET 4: 4 x Push up, 4 x Straight leg sit-up, 3 x Burpee, 4 x Prisoner Squat
All the way up to 10 of each, and then start going back down again...
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SET 11: 9 x Push up, 9 x Straight leg sit-up, 9 x Burpee, 9 x Prisoner Squat
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SET 12: 8 x Push up, 8 x Straight leg sit-up, 8 x Burpee, 8 x Prisoner Squat
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SET 13: 7 x Push up, 7 x Straight leg sit-up, 7 x Burpee, 7 x Prisoner Squat
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SET 14: 6 x Push up, 6 x Straight leg sit-up, 6 x Burpee, 6 x Prisoner Squat
All the way back down to one of each!
COOL DOWN: Whole body stretch.
TIPS
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After the warm up, start a timer and leave it on until the cool down. Record your score and next time try to beat it! Your aim is to get it done as quickly as possible.
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If you can't get all the way up to 10 reps of each exercise then do something your comfortable with. Start with going up to 5 of each and back down and the next time do 6 of each.
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You're not meant to have any breaks during this workout, however, if you feel you need one please have one. Don't over do it!
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Drink plenty of water throughout and after exercising.