4 Best Body-Weight Exercises for Men

4 Best Body-Weight Exercises for Men

If you are a man who thinks you need to spend money in order to strengthen and condition your body, then think again. Follow a workout plan of effective exercises utilizing solely your own body weight. Body-weight exercises not only challenge your cardiovascular system, they also build muscle while burning fat. The best exercises challenge multiple muscle groups simultaneously while keeping your heart rate elevated. Perform exercises in a circuit format, completing one after another with no more than 30 seconds of rest between sets. Begin with one to two sets of 10 to 15 repetitions and increase your number of sets and repetitions as your strength improves.

Pushups
The pushup is a total-body exercise that strengthens your shoulder, chest, triceps and abdominal muscles. Begin kneeling in a table-top position with your wrists beneath your shoulders and your knees beneath your hips. Stretch your legs behind you and balance on your toes forming a plank position. Bend your elbows and lower your chest to a fist-width distance from the floor. Straighten your arms to return to your starting position. Pushups are versatile exercises and can be adapted to more or less challenging variations. For less intensity, allow your knees to remain on the floor. For more intensity, place your feet on a bench to allow for greater range of motion.

Burpees
Burpees challenge all of your major muscle groups while also challenging your cardiovascular system. Begin standing with your feet hip-width apart. Squat down, placing your hands on the floor, and jump your feet back into a plank position. Complete a pushup and jump your feet back toward your hands. As you stand up, jump vertically with your arms overhead. Bend your knees as you land and repeat. For a greater challenge, tuck your knees up toward your chest as you jump.

Plyometric Lunges
Plyometric lunges allow you to enhance speed and power while strengthening your gluteal, hamstring and quadriceps muscles. Begin lunging with one foot in front of the other and both legs bent at the knees into 90-degree angles. Make sure that the front knee is directly in line with your ankle. Push off the floor and jump while switching your legs in the air. Bend your knees as you land in a lunge position with your opposite leg leading. Complete an equal number of repetitions on each side.

Squat Jumps
Enhance your explosiveness with squat jumps. Begin standing with your feet slightly wider than hip width. Bend your knees as you lower your butt toward the floor in a squat. Allow your arms to swing forward as you push off the ground and jump into the air. Bend your knees as you land and lower back into your squatting position. For an additional challenge, tuck your knees into your chest as you jump.