An intense circuit-training workout that combines aerobic and weight-lifting exercises is the ideal way for men to enhance their body weight. The best body weight workout for men burns calories and increases muscle tissue so overall metabolism operates on a higher level. As a result, you burn a larger number of calories every day and are on your way to reaching your weight loss goals.
A circuit-training session is performed 3 to 4 days a week, but remember to allow a recovery day between sessions. If you want to exercise on a daily basis and reach your weight loss goals quicker, alternate the circuits so that one day is upper-body intensive and the next day focuses on your lower body and core.
The goal with circuit-training is to keep moving throughout your 30 to 60-minute session. With that in mind, place all your equipment within reach, keep water on hand, listen to your favorite tunes and wear your workout gloves to protect your hands. Weight-lifting gloves should be easy to slip on and off if you need to remove them for body weight exercises or for your aerobic movements.
Setting Up the Best Body Weight Workout for Men
A circuit workout can be performed at home or at the gym. Clear space at home so you can easily maneuver through the movements. At the gym, arrange your circuit so you can quickly move from exercise to exercise without interruption or waiting. In other words, do not include a machine that is always in use, such as the lat pull down. Instead, use dumbbell and barbell exercises. That way, you are able to use the equipment for a variety of movements and can keep your pair close to you. Always warm up with approximately five minutes of full-body movements such as walking in place, running on a treadmill, cycling or stair climbing. This improves your circulation and warms your muscles to decrease your injury risk. If it helps, you can write down the exercises on small cards or paper or keep the list in a file on your phone to avoid having to pause in the middle of the workout.
Choosing Exercises for the Best Body Weight Workout for Men
If your goal is to lose weight, you need to move quickly and lift heavy. Cardiovascular movements are those that increase your heart and breathing rates and use full body movements. Choose 5 cardiovascular exercises such as:
1. Running in place or on a treadmill
2. Climbing stairs or stepping up and down onto a platform
3. Pedaling a stationary bike- recumbent or upright
4. Jumping rope
5. Jumping jacks
6. Lifting high knees or marching in place
8. Using an elliptical or arc trainer
9. Walking around a room, outdoors or on an indoor track
Keep your 5 favorite aerobic exercises in mind as you select your weight-training exercises. The best bodyweight workout for men includes resistance exercises that target each muscle group. Remember, if you are dividing your workout into two days, separate the upper body exercises from the lower body exercises. Upper-body exercises include:
Push-ups– begin with your hands and knees on the floor. Position your hands slightly wider than your shoulder. Extend your legs behind you and rest the balls of your feet on the floor. Lower your hips slightly so your body is in a line from your upper back through your hips. Look down at the floor to protect your neck. Inhale, bend your elbows and lower yourself toward the floor. Exhale, straighten your arms and return to the starting position.
Arm curls– hold onto a dumbbell in each gloved hand. Stand tall with your arms at your sides. Face your palms forward. Exhale, bend your elbows and bring the weights toward your shoulders. Inhale and slowly lower the weights to the starting position.
Arm extensions– grasp a dumbbell in each hand. Stand or sit and lean slightly forward. Begin with your palms next to and facing your hips. Your elbows will be slightly beyond your back. Exhale, straighten your arms behind you, yet keep your elbows at the beginning height. Inhale, bend your elbows and return to the start.
Shoulder press– hold onto a barbell or dumbbells. Stand or sit and bring the tops of your hands in front of your shoulders. Your palms are facing forward. Exhale, straighten your arms overhead until you have only a slight bend in your arms. Inhale and return to the start.
Pull-ups– grasp the bend in a pull-up bar with your palms facing away. Exhale, bend your elbows and pull your body up until your chin is in line with your hands. Inhale and release. If you do not have access to a pull-up bar, perform bent-over rows. Stand and hold a dumbbell in each hand or a barbell in both, and lean forward slightly. Face your palms behind you with your arms hanging down toward the floor. Exhale, bend your elbows and pull the weights toward your hips. Inhale, straighten your arms and then repeat.
Lower-body and core exercises to use in your best body weight workout for men include:
Walking lunges– these can be performed with or without holding a dumbbell in each hand. Step forward with your right leg. Place your right foot onto the floor then bend both knees and lower into a lunge. Straighten your legs and step your left foot to your right. Continue moving the left foot forward approximately 2 to 3 feet. Place your left foot on the floor. Bend both knees into a lunge. Continue alternating walking lunges.
Squats– position a barbell across your upper back or hold a dumbbell in each hand at your sides. Stand with your feet approximately a hips-distance apart. Keep your back straight as you bend your knees and hips. Sink your hips behind you and lower as far as possible without letting your hips drop below your knees. Straighten your legs and return to standing.
Calf raises– hold onto a dumbbell in each hand with your arms at your sides. Perform these on the floor or with the heel of your feet hanging off a step or off a piece of wood. Raise your heels as high as possible as you shift your weight onto the balls of your feet. Then, lower your heels to the floor or as far as possible off the step.
Hanging knee raises– grasp an overhead bar and hang your legs beneath you. Tighten your stomach as you bend your knees and raise them to your chest. To increase the challenge of the exercise, lift straight legs to hip height. Slowly lower and repeat.
Abdominal crunches– lie face up on the floor or on a stability ball. Place your hands behind your head and keep your elbows pointing out to the sides. Exhale, raise your chest toward your hips as you aim to lift your shoulder blades off the floor. Inhale and slowly return to the starting position.
The Circuit Workout
After your warm-up, select a weight-training exercise and perform a set of 8 to 12 repetitions. Immediately perform an aerobic exercise for 1 to 2 minutes. Then, select a second resistance exercise for one set. Move quickly to your second aerobic exercise. Repeat this pattern with 5 weight-training exercises and 5 aerobic exercises. Complete the entire circuit 2 to 5 times depending on your energy level and goals. You burn more calories during a longer workout, so if your goal is weight loss, aim for a higher number of cycles. Remember to stretch when you are finished to maintain your flexibility. Stay hydrated and wear supportive, comfortable shoes and clothes. That includes workout gloves to absorb sweat and help you maintain a solid grip on the bars.