An article on the BBC News website caught my attention this weekend, “Short bursts of intense exercise ‘better for weight loss‘”. The article went on to quote Dr Michael Moseley (whose articles I often feature in this blog), “In 2012, I tested three lots of 20-second high intensity workouts on an exercise bike, three times a week. My insulin sensitivity improved by 24%. In the programme, we again saw very impressive results with younger, unfit people …”
Committed Metafit fans will know that just three sessions of this HIIT workout a week can effect similar impressive changes to your body over a short space of time, using just simple core and bodyweight exercises. So what is it about these that make them so effective?
What are bodyweight exercises?
They are strength training exercises that use your own body’s weight to provide resistance against gravity. Bodyweight exercises can enhance a range of abilities including strength, power, endurance, speed, flexibility, coordination and balance. Exercises that use pushing, pulling, squatting, bending, twisting and balancing, such as press ups, burpees and squat thrusts are common bodyweight exercises. Those of you who are old enough to remember the “Superstars” programmes of the 70s and 80s will no doubt remember the infamous gym challenges involving squat thrusts and the parallel bar dips – two examples of tough but effective bodyweight exercises.
Did you know? One of the best things about bodyweight exercises is that you can do them in your own home as no other equipment is required.
What are the best bodyweight exercises?
There are many variations on standard bodyweight exercises, many of which we use in our metafit workouts, often introducing a jump or lateral movement to make the move more plyometric and harder, but the core group of exercises remains the same. Here’s “Mr Metafit” himself demonstrating just how some of these should be performed:
Squats and squat jumps. This exercise works all of the muscles in the lower body including the quads, glutes and hamstrings. It also provides an extra kick for the core as you need your deep abdominal muscles and back to keep your torso upright and perform this exercise correctly.
Press-ups. Working all the muscles in the lower body including the quads, glutes and hamstrings whilst also providing an extra kick for your core strength. Metafit press-ups use the full range of movement – your chest should touch the floor as shown below. It’s perfectly acceptable to drop to your knees to perform this move, just ensure you are still using the full range of movement to be effective.
Burpees. Yes, our favourite exercise! Combining cardio and strength into one, the burpee is a complex, total-body exercise that will work your upper and lower body at the same time with a strong focus on the core. (That’s why we love them so much!). Adding a tuck jump at the end makes the move more plyometric and even tougher!
Squat thrusts. Similar in many ways to a shortened burpee without the final jump phase, this tough and oft hated exercise (I wonder why?!) is a good all-body move, concentrating primarily on your hamstrings, quadriceps and glutes. This exercise is often poorly performed so it’s important to work on correcting your technique to ensure you gain the maximum benefit.
Lunges and lunge jumps. Again, often incorrectly performed, a true lunge should take the back leg to a 90° position, just off the floor. It targets the quadriceps and the glutes most intensely, but also hits the hamstrings, calves and core. Technique is important here as poorly performed lunges can lead to injury. Stepping lunges are just as beneficial if you prefer to take out the jump or if you have knee issues.
Mountain climbers. This exercise combines the difficulty of a plank with deep core stabilisation and alternating knee drives towards your chest. It benefits muscular and cardiovascular fitness by increasing strength, flexibility and blood circulation. Mountain climbers require you to engage your upper arm muscles, as well as your core and your legs.
Extended plank hold and plank variation. One of the best exercises for core conditioning, improving posture, supporting your back, enhancing overall movement and co-ordination and toning your abdominals. In addition to standard planks in Metafit, we also use “hot hands” and “pomel jumps” as great and effective variations on this core exercise.
Hot hands. With a strong core, you should be able to perform these as still and as SLOWLY as possible, almost like you are in slow-motion. This exercise is actually much tougher than it looks, and if your core isn’t strong you will find you tend to rotate throughout the body, particularly the hips, when you lift your hands – this is what you must aim to try and avoid.
Important Footnote: It goes without saying that good technique is imperative to complete all these exercises well - it will not only help to prevent any injury or issues developing but also ensure you gain the maximum benefit from the exercise. There is no substitution for performing these exercises under the guidance of a qualified instructor - it's almost impossible for a beginner to be aware of their technique without proper instruction and correction.
Want to find out more and experience the whole range of bodyweight exercises? Why not come and join us for a Metafit session and discover how just 25 minutes can change the way you think about exercise? It could also change your life!