Paleo on its own will offer some pretty impressive results if you want to lose some fat. However if you are looking to step things up the next level, you will need to exercise these workouts to burn fat. This is where many people hit a road block. Either they feel uncomfortable going to the gym or they simply don’t have either the time or the money. Fear not, there are lots of things you can do without leaving your living room.
The great thing about exercise is that many different paths lead to results. Perhaps the most important thing to remember then is just that-take action. Even a fairly poor workout routine will give you some results if you give it 100% and do it regularly. That said, why not choose something that will actually work well?
This is another difficulty for many people. Sometimes we see things that look great on paper but require expensive equipment. Other times, the routine is just far too advanced for us and we give up. Here are three different possibilities that should offer something for everyone, from the beginner who has just got his or her own body and a bit of floor space to someone who might have a dumbbell or a chinning bar and has already been working out for a while.
Beginner Body Weight Blitz
Body weight training is great because it can be done anywhere and is easily adaptable. If you can’t do an exercise, there is usually an easy way that you can do it. For example, in the circuit that follows, if you can’t do push ups, just do them on your knees instead.
For this circuit, do each exercise for the reps prescribed, rest one minute and then do through the circuit again. The aim is to build up the number of circuits. When you get to 6-8 times back to back you will be looking and feeling better and perhaps ready for something even more challenging.
Push Ups: 10 reps
Air Squats: 10 reps
Lying Leg Raises: 10 reps
Front Plank: 30 seconds (or as long as possible)
This might look easy, but don’t underestimate it. If you did this for 15 minutes as hard as possible three times a week, you will be drenched in sweat and a whole lot leaner in a month or two!
Dumbbell Fat Blast
If you have access to a dumbbell (or kettlebell) this type of workout is great. In fact, buying an adjustable dumbbell can make working out at home a lot more varied.As before, go through the circuits doing the reps and then rest for a minute. Try to build up the total number of circuits over a couple of months.
Alternate Leg Lunge: 10 reps per side
Overhead Press: 10 reps per side
Dumbbell Row: 10 reps per side
Goblet Squat: 20 reps
Plank (alternate front/side each circuit): 30 seconds
As before, this will give you exactly what you put in. If you really work hard each exercise and try to build up the volume over time, this can really pay off in terms of body composition.
More Advance Tactics
If you feel like mixing things up a bit more, or perhaps have already been training for a while, it is well worth adding in a different sort of session. Using a chinning bar (or rings) can make for a fun challenge that will do all sorts of good (but painful) things to your physique.
One combination that works really well for getting in enough volume to build muscle and burn fat is something known as ladders.
This is pretty simple. Chins or pull ups work really well here. Start by doing just one rep. Wait a few seconds then try two. Then three. And so on. When you can’t get the required number, just work back down the ladder to 1 and start again. Your first workout might look like this:
This is super simple but really effective. In fact, alternating push ups and chins in ladder form is a workout that can challenge anyone from beginner to expert!
Another variation on this theme is to count don from 10-1. Do 10 reps, rest as little as possible then do 9, then 8 and so on. Count the total time and then try to beat this from one session to the next. This gives you 55 quality repetitions which must be good news!
As always, the key is to have fun, mix things up and work hard. Don’t let anyone tell you that you can’t get great results outside of a gym. There are men and women sporting absolutely incredible physiques who have got there using their own bodyweight, a little will power and, of course, paleo. Why not join them?