Many people don’t have the time or resources to go to a gym everyday, but they’d still like to be fit, healthy, and look and feel good about their bodies. What many may not realize is, while a gym is a great place to go to get fit, your home and your wonderful self are all you truly need!

Calisthenics, or bodyweight exercises are a great way to build muscle and strength. These include pushups, sit-ups, bodyweight squats, pull-ups, and any variations of these. The great thing about calisthenics is they can be used singularly as your only form of exercise, or in conjunction with Plyometrics and cardio, which I recommend.

 Plyometrics are very similar to calisthenics in that for the most part, they only require your own bodyweight. The difference is plyometric exercises usually involve a hop of some sort from a loaded (again with your bodyweight) eccentric position. For example: a clapping pushup. The loaded eccentric position is the bottom of the pushup; the plyometric motion is the action of pushing off the ground high enough to create enough time and space to clap between reps.

Cardio is a word used to describe exercises that get and keep the heart rate up at 50-70% of max heart rate for at least 15 minutes or more. Almost any of the exercises described can be used as cardio, especially when used plyometrically. Or, you can simply jog, walk especially inclined, or bike. You need at least 20 minutes to get in the fat burning zone.

While they can be done separately, you will see much better results from using all three! Calisthenics are mainly for strength and muscle tone, plyometrics mainly help with flexibility and explosiveness but also help with stability, and cardio increases lung capacity and endurance. Use these three types of exercise to get fit and look and feel great without the gym price or time restraint. Feel free to ask questions in the comments section, and don’t forget to Train Right And Change Everything!


T.R.A.C.E. by Kris

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