Pushups are an effective bodyweight exercise that can enhance strength, endurance, and calorie burning, making them a valuable addition to any weight loss program. By incorporating various pushup variations, you can target different muscle groups, increase workout intensity, and maintain engagement in your routine. This pushup workout for weight loss is designed to optimize calorie burn while strengthening your chest, shoulders, arms, and core.
Pushups are considered a compound exercise as they engage multiple muscle groups simultaneously, aiding in muscle building, calorie burning, and fat loss. They are adaptable to different fitness levels, suitable for beginners and challenging for advanced individuals. Moreover, pushups require no equipment and can be performed anywhere, offering convenience to those aiming to lose weight and improve fitness.
Standard Pushup
Begin in a plank position with hands slightly wider than shoulder-width apart and feet together. Keep your body straight from head to heels, engaging your core. Lower your body by bending elbows until your chest nearly touches the floor. Push back up by straightening your arms. Perform 12 to 15 reps.
Pushup with Shoulder Tap
Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body by bending elbows and push back up. At the top of the pushup, lift your right hand to tap your left shoulder while maintaining stability. Return hand to the floor and repeat, alternating shoulder taps. Perform 12 to 15 reps.
Wide-grip Pushup
Start in a plank position with hands wider than shoulder-width apart. Keep body straight, engage core, and lower chest towards the floor by bending elbows. Push back up to starting position. Perform 12 to 15 reps.
Diamond Pushup
Begin in a plank position with hands close together, forming a diamond shape with thumbs and index fingers. Keep body straight, engage core, and lower chest towards hands by bending elbows. Push back up to starting position. Perform 12 to 15 reps.
Pike Pushup
Start in a downward-facing dog position with hands slightly wider than shoulder-width apart and hips raised. Maintain an inverted V shape, bend elbows to lower head towards the floor while raising hips. Push back up to starting position. Perform 12 to 15 reps.
