Step nine, we've established the high intensity bodyweight exercises are probably the most effective and efficient ways of working out and helping you to burn fat alongside a good diet. So how do you actually carry out a workout? So just a reminder, the aim with bodyweight hit training is to carry out an effective IE it's effective at stimulating muscle and stimulating your heart and time efficient workout that can be completed with minimal fuss, a no fancy equipment like heavyweights, or ropes or classes at a specific time. It's a great workout. It may not be the best workout you can do, but it's the workout you can do best and maintain consistency to achieve results. It works by progressively stimulating your heart muscles and fatiguing your muscles to burn fat and cause some muscle growth.

Although it's simple to set up and start, it still requires work and consistency. The basic setup is a period of work followed by rest in what's called Tabata style. This means you do a period of work, for example, 20 to 3040 seconds, you repeat a workout move, for example a squat as many times with form in that time, you then have a period of rest 20 to 40 seconds depending on the workout. And this goes on in several cycles and several circuits. So, for example, for the first minute, you may have to squat up and down as many times in 30 seconds, and then have 30 seconds rest. After that you may do a press up for 30 seconds, and with 30 seconds rest.

Each workout involves multiple large muscle groups, and you need to follow the workout instructions. You to engage your core during all workout moves. And this will improve over time. All you have to do is just keep doing them and you progress and suddenly you find that become easier because you're getting fitter, and you'll do harder ones. The variety of workout moves, reduces the boredom as well as working all your muscle groups from your shoulder to chest to your core. To your hips to your legs.

The types of bodyweight exercises include compound exercises The most common type. These are multi joint movements that work several muscles at once, for example, lunges or squats. plyometric exercises are ones that require jumps. These are great fat burners require explosive energy, and there are moves for beginners and those who are more advanced. And then there's dumbbell compound movements, variations of the bodyweight movements. These will give your body a little bit more of a challenge a little bit more of a challenge compared to gravity.

And they're focused on compound movements like squats, lunges, shoulder presses, rather than isolation movements like biceps curls, as this diagram will explain your different bodyweight workouts work the whole body. So if you include a variety you will work the whole body the most, most of your work will come from working the leg muscles, as well as the call and the back. So for example, standing moves like high knees or jumping jacks will work large Like muscle groups similarly squats and lunges slightly more challenging and different. People with different kind of challenge will work your large leg muscle groups as well as your core and your back and being the largest muscle group your legs. This will cause more stimulation of muscle require more oxygen to flow this you but your heart will be stimulated and therefore increase your metabolism and increase fat burning. You then have a variety of other moves that will work your shoulder and chest muscles.

For example, plank or press up moves, flow moves like this tricep switch kicks or plyometric moves like burpees will stimulate your shoulder, your chest, your core, also stimulate your large leg muscle groups giving you an all round body workout. And here's an example of how workout will be carried out. You do a warm up of three for example times 30 seconds back to back, and then some rest and then a circuit of 30 seconds of exercise 30 seconds of rest times three exercises, times two sets or times three sets depending on the workout itself. You then will do this three times. So you have arrest, another circuit arrest another circuit which will give you a workout depending on how much rest you have how much work you do have within 20 and 30 minutes, followed by very importantly a stretch. Now I've given you a bonus example workout with several circuits within it.

Have a look, try it, see what you think. When it comes to carrying out a workout and workouts regularly. There are things are important and there are things that are not important. On the left, you can see the important things, getting a workout done. Even if you do a 20 minute workout with 20 seconds of work and four seconds of rest per workout. That's still good enough because you have to consistently and then you will improve form and you'll improve your fitness.

Do two to three workouts a week, no more than three workouts a week because you want to ensure consistency. If you do five workouts one week and zero the next because you were short of time you're injured. There's no point it's better to do two to three workouts per week every single week. Consistent for several weeks to achieve results, don't forget to stretch a five to 10 minute stretch after a workout, plus a 20 to 30 minute stretch. Once a week, you can find YouTube videos on how to do these. And most importantly, your diet.

Don't let the exercise mean that you neglect your diet, which I've talked about in previous videos, things that are not important. The time of day that you carry out the workout. The best workout was workout was done. It may be more perfect at 5pm after you finished your working day, but the perfect workout is the one that's done regularly and consistently. Don't worry too much about supplements. They do have some benefit, but don't get obsessed over them.

And also pre workout supplements over your diet itself. Your diet is 80% of your results. And then getting your workout is it getting your work done is the other 20% and don't get too distracted by other exercises like heavy weight squats, deadlifts, rope exercises, try to be consistent with body Wait hit in the first instance, see if we get the results from this. Okay in the final video, we're going to talk about how you can move forward with all the information that you've gathered from these videos.