A KILLER Total Body Workout You Can Do At Home In 7 Minutes Using Just Your Body Weight!

To many folks looking to get in shape, exercising at home using nothing but your body weight gives the impression that you won't get amazing results. The fact of the matter is that exercise... is exercise. It doesn't matter if you go to the gym, have a ton of equipment all around your house, do nothing but body weight exercises, play sport activities, or even play with your kids! Doing some type of physical activity... consistently... will produce results (weight loss, fat loss, building muscle, etc.).

Now of course, how fast those results come, and how significant those results are, will depend on what type of exercises you do. However, if you are just trying to lose weight, burn fat, increase strength, get more natural energy, and feel great, then simply working out at home using just your body weight is HIGHLY effective and HIGHLY recommended. Oh, and not to mention, it's way more easier, affordable, and motivating!

So, in this article today I have for you a very quick (7-10 minutes) workout you can do, and trust me when I tell you... it is a KILLER workout!

Alright, the first thing you want to do prior to doing this workout (or ANY workout for that matter) is to warm up. I recommend that you do active warm up routines. What I mean by that is moving your arms and legs around, loosening up your neck and other areas of your body, etc. When you are done your workout, make sure you stretch your entire body.

Okay, here is an awesome total body workout you can do using just your body weight:

Estimated Time To Finish: 7 minutes.

Things You'll Need: A sweat towel... trust me!

The Workouts: Burpees, running in place with high knees, and sumo squats.

Rest Time In Between Each Round: 30 seconds.

The Workout Step-By-Step:

1. Run in place with your knees high for 30 seconds. Try to go as quickly as you can and make sure you get your knees up as high as possible.

2. Immediately following the above, do 10 sumo squats. To do a sumo squat, you move your feet a little farther than shoulder width apart, point your feet outwards, and squat (make sure your knees do not go past your toes when squatting).

3. After that, squat down and put your hands on the floor shoulder width apart, then spring your legs back to get into a push-up position. While in the push-up position, do a push-up, then jump your legs forward back to a squatting position, and then jump up straight with your hands raised up in the air. You've just completed one burpee.

*Do all 3 steps above for 5 rounds and rest for 30 seconds in between each round.*

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Exercise Routines For Women - Workouts For Home Or Gym

It doesn't take a lot of equipment to get a great workout. It simply takes the right information. There are more ways than ever for women to incorporate exercise into their daily lives and more reasons than ever before that women should find a way to do so. Recent studies show that American obesity continues to increase. As women age, it becomes more challenging and more important to maintain good health. Fortunately, a wealth of information exists about exercises that can be done at home, at the gym, by beginners, and even for those with limited mobility.

Besides all of the DVDs about exercise routines for women and the latest gym equipment, there are exercises for every major muscle group that can be done anywhere - with or without equipment.
If you want a great exercise routine for home, find exercises that use your body weight as resistance in order to increase muscle. These can include:

1. Push ups
2. Jump roping
3. Kickboxing routines
4. Stability ball exercises

For a great exercise routine at the gym, try to get in at least three thirty minute sessions of cardio exercise a week and two or three weight sessions per week. When using weights or exercise machines that simulate weight lifting, you'll get more benefit by working alternating muscle groups during each visit. One suggestion:

1. Work your arms and chest on Monday.
2. Do cardio exercises on Tuesday.
3. Work your legs, back and abs on Wednesday.
4. Do cardio exercises on Thursday.
5. Work your arms and chest on Friday.
6. Do cardio exercises on Saturday.

The second week, work your arms and chest on Wednesday and your legs, back and abs on Tuesday and Friday.

This is just one routine you could follow. You can find specific exercise routines for women from many free sources. Start a notebook that you use to document detailed instructions about exercises for every muscle group. Bring that notebook with you to the gym to track the exercises you did and the weights, sets, and reps performed. You'll be better prepared to build a great workout on the spot if you have notes with you in case your favorite machine or set of weights aren't available.

Many exercise examples are available online and variety is the spice of life, as they say. Having a collection of core exercises for women at your disposal gives you an added advantage towards accomplishing your health goals and staying strong.

Erica Stone is a working mother of three who finds two things help in dealing with the hurdles life throws in her way, taking care of her health and writing online. She has recently developed a list of back exercises for women and has created several online blogs including Desert Pond.

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