I just tried this jump rope bodyweight workout, and I really loved it!

For those of you that have never used a jump rope for fitness, you really need to start.

Not only is it a really good cardio workout, but it’s good for feet movement, mental sharpness, hand-eye coordination and more.

For more information about jumping rope, check out this article!

I just got out the old jump rope again this morning and did a sweet 20 minute jump rope bodyweight workout.

It consisted of only 4 bodyweight exercises:

1. Jumping rope
2. Push ups
3. Weighted Russian twists
4. Body squats

I have been jumping rope for quite some time now, and am at that level where I can really vary how I jump rope!

The beginning is the most difficult, but it’s a skill which is really fun to learn.

Practice makes perfect, and pretty soon you’ll look like a young Mike Tyson with his rope!

20 Minute Jump Rope Bodyweight Workout

See also:

• 12 Minute Morning Blast Bodyweight Workout To Kick Start Your Day!
• Jump Rope Workout: How To Get Shredded Using A Jump Rope

Keep reading for this really simple and effective jump rope workout.

Like I said before, it’s just 4 bodyweight movements.

Easy and fun!

The Jump Rope Bodyweight Workout

Exercises: Jump rope, push ups, Russian twists and body squats.

Below I have put together quick instructional videos to make sure your form is correct.

Jump rope:

Push ups:

Body squats:

Russian twists:

The entire workout should take you no longer than 20 minutes.

What you’ll need: A jump rope, your bodyweight, enough floor space to fit the length of your body and to be able to swing a jump rope. If you have an exercise mat then you can use one, but it isn’t necessary.

What you’ll do: It’s 5 sets only. Each set is exactly same and consists of 2 and a half minutes jumping rope, 35 push ups, 50 Russian twists and 15 body squats. For Russian twists, I used a 10 pound weight which I held with my hands. If this is too much, then do it without any weight.

Take a 30 – 60 second rest in between sets, depending on your fitness level.

Conclusion

Incorporating a jump rope into a bodyweight workout is epic.

It’ll get you fit, in shape and it’s a skill which you can constantly improve. Meaning it’s good for your mind!

Cheers,
Richard

The post Jump Rope Bodyweight Workout That Actually Works appeared first on The Bald Brothers.

In this article we are going to discuss our best home bodyweight workouts to get in shape faster before the summer time starts.

With summer less than three months away and most of having endured the cold winter months with lots of eating and comfort food being shoved down our throats, I think it’s time to step up the home bodyweight workouts.

Now it’s never a good idea to let yourself go completely over the winter months, but I get how tough it can be sometimes. Especially with the cold, we tend to want to only be indoors.

But now that Spring is here, we can get outside and start training!

At The Bald Brothers, we try our best to stay in shape by doing home workouts. They are free, they work and they can be done from anywhere.

We don’t have gym memberships and we don’t lift weights at a gym.

When it comes to exercising and working out, we are all about doing bodyweight exercises with the aim of using our body movement and weight to get in shape really quickly.

This saves time and money.

Period.

So if you are reading this article, I assume you are looking for a new bodyweight workout that you can do from home.

Luckily have come to the right place!

In A Hurry?

In you are looking for an intense 6 week program and exercise routine, then you should try the Onnit 6 week bodyweight program.

Its 6 weeks of high intense bodyweight movements and workouts that will leave you drenched and knackered.

Our Pick

Onnit 6 Week Bodyweight Workout & Online Training Program

$49.95

• 6 Week home bodyweight program
• Workout any place, anytime
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Before we get into our best bodyweight workouts from home, let’s recap and get to the benefits of doing bodyweight workouts.

Benefits Of Doing Bodyweight Workouts

See also:

• Best Bodyweight Exercises For Small Spaces
• High Intensity Interval Training Workouts: 3 HIIT Workouts Every Man Should Do
• 5×5 Home Cardio Bodyweight Workout For Every Man

We should all be in love with bodyweight exercises, seriously.

They are awesome, they work and they just require your own body.

Below are just a few benefits that come from focussing on bodyweight exercises.

#1. You can do them from any location: This is the biggest benefit of all. You can keep training whilst on holiday, in your home, or even in your office in between meetings.

No excuses, ever!

#2. They are 100% free: No need to pay for a gym membership. No need to buy any sort of equipment for your home. Bodyweight exercises literally just require your body, which is why I love them so much.

Obviously, as you get into these workouts you can start adding a few basic home gym equipment items which you can use at home. But these are needed.

#3. Long term focus: I personally find my strength that I gain from bodyweight exercises to last more long term than what I used to get back in the day when pumping iron. Seeing and feeling results from bodyweight training takes time, but they stick around.

#4. Works your cardio too: You can combine certain bodyweight exercises to create intense workouts which will increase strength and cardio at the same time. Or you could do the one exercise that works it all, such as the famous burpee!

Warm Up Before You Start

Warming up before you start your bodyweight workouts is of vital importance because it will prevent long term injuries.

Most people either neglect the warm up or just do a half assed warm up.

Below I have included a good 9 minute warmup video for you to do before any training.

Best Home Bodyweight Workouts To Get Ripped

I am going to give you our three best bodyweight workouts that you can use to get in shape very quickly.

These three bodyweight workouts will be on different difficulty scales, with bodyweight workout number 1 being easier than bodyweight workout number 3.

These workouts will all take roughly 20 minutes to complete and don’t include a warm up or a cool down.

Tip: One thing I have started doing lately (and love it) is that in between sets, instead of resting completely, I’ll rather run lightly on the spot. This way I am constantly moving throughout an entire workout. Try it!

Workout #1

Time taken to complete the workout: 15-20 Minutes.

What you’ll do: This workout I call The Pyramid workout.

1. 50 Jumping jacks
2. 40 Body squats
3. 30 Push ups
4. 20 Mountain climbers
5. 10 Burpees

Repeat the above set another two more times, so you do three sets in total.

For those of you who don’t know what mountain climbers are, they are basically where you hold a push up position, and then bring one leg forward. You then alternate to the other leg. Check this video for full instructions.

I really enjoy this workout as it’s simple, quick and super effective.

Do all 5 exercises without a rest, take a minute rest, then get going with your second set.

It literally shouldn’t take more than 15-20 minutes and can be done from home… so it’s perfect for busy men.

Workout #2

Time taken to complete workout: 20 Minutes.

What you’ll do:

1st set: 40 Burpees, 40 push ups and 40 body squats.

Rest 60 seconds

2nd set: 30 Burpees, 30 push ups and 30 body squats.

Rest 60 seconds

3rd set: 20 Burpees, 20 push ups and 20 body squats.

Rest 60 seconds

4th set: 10 Burpees, 10 push ups and 10 body squats.

Alternatively, if you are feeling stronger, you can start off your sets with 50 reps of each and work your way down to 10.

Or if you feel it’s all a bit hectic and you are new to this intensity of bodyweight training, then start off at 30 reps of each.

Either way, you’ll be fatigued afterwards!

Workout #3

Time taken to complete the workout: 12 Minutes.

What you’ll do: 

1st set: 50 push ups, 10 burpees, 20 ab to knees and 20 jump squats.

Rest 60 seconds

2nd set: 40 Push ups, 10 burpees, 20 ab to knees and 15 jump squats.

Rest 60 seconds

3rd set: 30 Push ups, 10 burpees, 20 ab to knees and 10 jump squats.

Final Words

These three workouts above are guaranteed to push you to your limits.

Workout number 1 is easier than workout number 2, with workout number 3 being the toughest one.

Work your way up from workout number 1 all the way to workout number 3 and ensure you give yourself enough rest days for your muscles to recover.

Enjoy the workout and enjoy the burn!

Cheers,
Willie

The post Get That Summer Body – Best Home Bodyweight Workouts To Get Ripped appeared first on The Bald Brothers.

Stair running is a great way to utilise something which is available to us all and get super fit!

Most of us would have seen guys and girls running up and down stairs somewhere in public at some point.

You might have thought why someone would want to do something like that, and whether it’s even worth their while.

But if you haven’t ever tried any stair running workouts, then you are the one missing out!

Stairs can be a great resource to getting fit, and it adds another dimension to anyone’s fitness routine.

Before getting into a good stair running workout, let’s check out just what the benefits are of running up a good flight of stairs!

Stair Running Benefits

Doing sprints up a decent amount of stairs is an explosive way of training, and it will get you fit and strong in no time.

There are quite a few benefits from running up stairs.

Below are just a few of those benefits!

#1: Good Cardio

Running stairs will get your heart racing, and with that your cardio will definitely improve.

Now it’s different to say jogging, as with stair running you are exploding into a sprint and then resting on your way down.

#2: Increase Explosive Power

Running up stairs requires you to use a more bursting power, and in turn this will increase your explosive power.

When we run on level ground, we can rely on gravity to a certain extent. But when you are running up a set of stairs, you need to use extra effort and power to make sure your feet make it up the next step.

Developing explosive power is so good for getting in shape.

#3: Burns Calories

Running up stairs is more difficult than running on level ground, so you end up burning more calories.

The great thing about stair running is you don’t have to run nearly as much as you would on a normal jog in order to burn the same amount of calories.

#4: Builds Lower Body Strength

Your legs and core will definitely get a good workout when running up stairs.

You will feel a burn on the legs, and this is always an awesome feeling!

#5: They Are Free

The best thing about using stairs for fitness is that they are free, and practically found everywhere!

Intense Stair Running Workout

See also:

• 20 Minute At Home Medicine Ball Workout
• 4 Amazing Isometric Bodyweight Workouts To Do From Home

Right, let’s get to a really awesome stair running workout.

The great thing about using stairs in a workout is that you can literally mix and match any type of exercises with them. Just use the stairs as the base of your workout, and feel free to add or remove exercises.

We will just be doing three exercises in this workout. Make sure to warm up beforehand.

Exercises: Push ups, decent pace running, body squats

Below I have put together quick instructional videos to make sure your form is correct.

Push ups:

Squats:

It’s a simple workout, and you can add more exercises if you want!

What you’ll need: all you’ll need is a staircase of at least 20-25 yards, and some floor space at the bottom.

What you’ll do: start at the bottom of the staircase and do 20 push ups and 10 squats. Thereafter run up the stairs as fast as possible. Then slowly come down again (use this time as rest). Do this 10 times.

You could add of remove any exercises. For example, you could add sit ups, lunges, planks etc. Do as you please!

Warm Up Routine Before Starting

Warming up is very important before starting any workout!

Below is a good 4 minute warm up routine to get you ready for the workout, or any other workout.

Simply stretching cold muscles is never a good idea, you need to get the blood flowing!

Conclusion

Next time you see a cool looking set of stairs in your neighborhood, be thankful! You just found your next best fitness friend.

Cheers,
Richard

The post Intense Stair Running Workout & Benefits Of Running Up Stairs appeared first on The Bald Brothers.

A medicine ball is definitely one piece of home gym equipment which every guy should own.

They are so versatile, and you can mix and match various medicine ball exercises to create some awesome workout routines.

What we will be doing:

We will be doing 4 different exercises, each using a medicine ball in some way!

We will be using time instead of rep counts, so make sure you have a timer nearby.

Basically it’s 4 rounds of 50 seconds on, and 10 seconds rest. With a full minute rest between each round.

Let’s get started!

20 Minute Home Medicine Ball Workout

See also:

• 10 Best Ab Workouts From Home For Men
• Jump Rope Bodyweight Workout

Make sure to do a thorough warmup before trying this workout, as your legs will be stiff the day after.

I have not included a warmup, so you’ll have to do that on your own.

Medicine Ball Workout

Below is a very good medicine ball workout which you can do.

If you are looking for a solid medicine ball, then I recommend getting the weighted slam ball.

It works well for me!

Exercises: Russian twists, body squat & press, bicep curl and medicine ball slam.

Below I have put together quick instructional videos to make sure your form is correct.

Russian twists:

Body squat & press:

Bicep curl:

Medicine ball slam:

The entire workout should take no longer than 20 minutes or so.

What you’ll need: you will simply need your bodyweight and enough floor space to fit the length of your body into. And, of course, a medicine ball.

What you’ll do: Do each exercise for 50 seconds straight, then take 10 seconds rest. Once you have completed a round, take a 1 minute break. Complete 4 rounds in total.

Conclusion

With just a medicine ball, you can start getting in really good shape!

Hope you enjoyed the workout.

Cheers,
Richard

The post 20 Minute At Home Medicine Ball Workout appeared first on The Bald Brothers.

If you have been following our bodyweight workouts from home over the last few months, you will notice that most of our exercises consist of high intensity training bodyweight workouts.

But if you feel that your strength is increasing and your muscles have adapted to this intense training, then you might want to start incorporating some isometric exercises into your weekly workout routines (also known to as static workouts).

I have recently started doing isometric bodyweight workouts quite often as I have started having a bit of lower back pain.

These types of exercises are a good change from the usual way we train, and they really do help strengthen your body in ways completely different to normal.

People often think that static exercises cannot be as beneficial to you, but that’s far from the truth!

You can build real strength by simply placing your body in certain holds.

So make sure you start adding some isometric training into your weekly fitness routine.

It can only be beneficial!

What Do Isometric Exercises Do?

See also:

• High Intensity Interval Training Workouts: 3 HIIT Workouts for Every Man
• 7 Minute Morning Workout From Home: No Excuses!
• The Triple 10 Mind And Body Workout!

Isometric training is very different to the normal, isotonic exercises which we are all so used to.

All isometric exercises involve holding a position where you are tensing the muscles without moving your joints.

These exercises are contractions of a particular muscle or group of muscles.

During isometric exercises, the muscle doesn’t noticeably change length and the affected joint doesn’t move. It’s really good for when you want to give your body a rest or you just want to focus on building muscle in one group.

Isometric exercises help maintain strength and shape your muscles.

A typical isometric exercise, which is done in a static position can last anywhere between 30-60 seconds

A few examples of isometric exercises include the following:

1. Plank
2. Low squat hold
3. Lunge hold
4. Static push up
5. Boat pose
6. Pilates bridge hold

So these type of workouts are all to do with just holding certain poses.

But don’t be fooled, they will have you sweating in no time!

What Are The Benefits Of Isometric Workouts?

Isometric exercises have so many benefits.

I have included a few below.

1. Fat Loss

Isometric exercise burns calories and boosts your metabolism, which greatly benefits and helps fat loss.

2. Reduces Blood Pressure & Lowers Cholesterol

Isometric training has been proven to reduce blood pressure and cholesterol levels over time.

3. Better Breathing

Controlling your breath is critical during isometric workouts.

Working on and training your breath helps result in proper breathing during your normal daily life. This helps a lot with things such as focus and stress management.

4. Improved Posture

An important focus is to concentrate on your form when doing isometric exercises. When doing isometric exercises, you have the luxury to ensure good postural habits due to lack of movement.

It is generally difficult to maintain good posture during the day, but as you do more of these exercises your muscles develop memory quite quickly.

5. Convenience

You can literally perform isometric exercises from any location with no equipment needed at all, making it a very convenient form of exercise.

6. Low Impact On Joints

Isometric training has low impact on your joints, which is really good when you want to give your body a bit of a rest.

7. Improved Flexibility

Another benefit of isometric exercises is improving your flexibility.

Having greater muscle flexibility will just make your daily life that much better!

8. Effectiveness

The most important benefit is the proof that isometric training is actually effective for physical strength training.

How Many Times A Week Should You Be Doing Isometric Training?

If you are new to isometric exercises and want to start incorporating it into your weekly routine, then I recommend starting off with 1-2 sessions per week.

If you are already doing a few high intensity interval training (HIIT) sessions a week and have a solid base of fitness, then I suggest doing 2-3 sessions per week.

By combining HIIT workouts and isometric exercises into your weekly exercise routine, you will reap the benefits of gaining physical strength, muscle flexibility whilst also increasing your fitness levels.

The 4 Best Isometric Bodyweight Workouts

I have personally been alternating between these 4 isometric workout routines every week.

I have included a full body isometric workout (60 minutes), a lower body isometric workout (10 minutes), an upper body isometric workout (10 minutes) and a core isometric workout (10 minutes).

These workouts are all intense, especially the 60 minute full body workout which I recommend doing only if you have a solid base of fitness and strength behind you.

Please note that routines #1 and #3 do include a warm up.

Routines #2 and #4 do NOT include a warmup.

Routine #1

Time needed: 1 Hour.

How does this routine work? 1 Hours work. 40 Seconds on. 20 Seconds rest between sets.

Recommended for? Only do this routine once you have a solid base of fitness and strength.

Routine #2

Time needed? 10 Minutes.

How does this routine work? It’s a 10 minute non stop lower body workout.

Recommended for? I recommend doing this routine first before attempting routine #1.

Routine #3

Time needed? 10 Minutes.

How does this routine work? It’s a 10 minute non stop upper body workout.

Recommended for? Routine #3 and #2 should be done first before attempting routine #1.

Routine #4

Time needed? 10 Minutes.

How does this routine work? 10 Minute non stop core workout.

Recommended for? Anyone who wants to strengthen their core. I recommend doing this routine at least once a week.

Conclusion

Generally speaking, isometric exercises and routines are the easiest way to discretely do some exercise in your everyday life, whenever and wherever you are.

These isometric bodyweight workouts are a really good platform to build strength, increase flexibility and improve your posture.

It’s also a sustainable way to exercise with low impact, but with a few amazing physical benefits that come with it.

Cheers,
Will

The post 4 Amazing Isometric Bodyweight Workouts To Do From Home appeared first on The Bald Brothers.

When we travel or move away from our usual place of living for an extended period of time, our workout routine is usually broken.

Most people struggle to find a way to keep in shape, but it’s actually not as hard as you think to keep up with a fitness routine.

Instead of allowing yourself to get sloppy and completely stop exercising for a few weeks, try out a few travel bodyweight workouts that you can do in your hotel room or in the local park!

Not only will you maintain your fitness levels, but you’ll feel even better every single day.

4 Simple Ways To Stay In Shape While On The Road

See also:

• 10 Healthy Habits Of Fit People You Never Even Knew About
• How To Start An Exercise Routine: Why All Men Need One
• How To Identify And Change A Bad Habit In 60 Days!

If you are currently travelling and want a few tips on how to stay fit and healthy, then below are my top 4 tips for staying in shape!

1. Bodyweight training: Bodyweight workouts and training require no equipment at all. All you need is just enough surface area to fit your body and some discipline to workout for 10-20 minutes a day whilst abroad (we will get into our favourite bodyweight workouts while travelling later on in this article).

2. Practice yoga and stretch every day: Travelling usually involves a lot of sitting and non movement for hours on end. Doing 5-10 minutes a day of yoga and stretching everyday can be highly beneficial, and is also a very good workout!

Yet again, you don’t need much in terms of equipment.

Just a floor space big enough to fit your body and a yoga mat.

3. Intermittent fasting: We usually go for what’s easy and unhealthy while travelling because of its convenience. Practicing intermittent fasting while traveling is a great way to stay in shape.

I usually skip breakfast about 3 to 4 times a week and eat my first meal around 11am, giving me a 16 hour fasting window (assuming you ate your last meal at 7pm the night before).

This habit has served me well while travelling because it prevents me from snacking on junk food, and secondly helps me maintain a steady weight while giving me good energy levels to sustain the day!

4. Cut back on alcohol: I get it. When travelling for leisure or holidays, we get excited and those first few days on an island can be taxing on the liver. But we all know deep down inside that over consumption of alcohol is not good for us!

Cutting back on booze while travelling long stints is really beneficial, and it positively affects your mood swings, sleep patterns, energy levels and how much weight you gain.

Our Best Travel Bodyweight Workouts

Our bodyweight workouts and fitness routines at The Bald Brothers consist, on average, of less than 20 minutes per workout.

The good news is that 20 minutes per session is all you really need to stay in shape and keep fit.

And you could even compromise and bust out anywhere from 5-15 minute workout sessions while travelling, and still maintain a good physique.

You don’t need much equipment and you certainly don’t need a lot of space to workout.

I am going to divide my favourite bodyweight workouts which I use when at home or travelling into two different sections below:

1. Three different bodyweight workouts that are between 7 and 15 minutes.
2. My two favourite workouts that I use on YouTube.

These workouts all require no equipment at all, focus on your full body and can be done from any location.

Bodyweight workouts that are between 7 and 15 minutes

I have hand picked my favourite three bodyweight workouts for you to use while on the road (or at home).

Please note that I have not included a warm up for any of these workouts.

So here we go!

#1: 7 Minute Morning Workout From Home: No Excuses!

7 sets. 7 exercises. 50 seconds on and 10 seconds rest between sets.

Exercises: push ups, squats, knees to chest, jump squats, flutter kicks, burpees and planks.

Time needed: 7 minutes.

#2: 12 Minute Morning Blast Bodyweight Workout 

This workout is effective, will get your heart rate racing and consists of 4 different exercises.

Exercises: Pushups, burpees, abs to knees and jump squats.

Time needed: 10 Minutes.

#3: 15 Minute Lower Bodyweight Workout

The workout is pretty simple, but very intense on your legs.

3 rounds. 4 exercises. Working for 50 seconds. Rest for 10 seconds.

Exercises: body squats, reverse lunges, jump squats and jumping lunges.

Time needed: 15 minutes maximum.

These 3 bodyweight workouts above are some of my favourite at home bodyweight workouts that I use at home and when I travel.

Make sure to give them a try!

Bodyweight Workouts On YouTube

I personally am a big fan of using Fitness Blender’s YouTube workouts.

They have loads, ranging from HITT workouts to stretching, and are 100% free to use.

All you need is some wifi and a smartphone or laptop.

I have been alternating between these 2 bodyweight workouts below which focus on the lower body, and incorporate pilates exercises too.

#1: Lower Bodyweight Butt And Thigh Workout

Exercises: This routine focuses on lower body and core with plenty of squats, lunges and pilates being incorporated.

Time needed: 20 minutes.

#2: Lower Bodyweight Workout – No Equipment Needed

This workout is very similar to the workout above. The only difference is that this workout is 45 seconds on and 15 seconds rest between sets.

Exercises: Focus on lower body and abdominals with pilates being incorporated.

Time needed: 20 minutes.

Conclusion

A good trick is to start doing these workouts at home and get your fitness levels up to a certain standard while correcting your technique and form.

Then once you hit road and start travelling, these workouts will be second nature and won’t be that difficult to add into your travels.

Keeping fit while travelling takes discipline, but a healthy body is irreplaceable and will just enhance your energy levels, especially when on the road.

Stay healthy and keep fit!

Cheers,
Will

The post Amazing Travel Bodyweight Workouts To Keep Fit On The Road! appeared first on The Bald Brothers.

If you have been following our bodyweight workouts from home over the last few months and you feel that your strength is increasing, then you might want to step it up and start doing some high intensity interval training workouts, which we also refer to as HIIT.

HIIT is great way to take your training intensity to the next level.

It gets your heart rate high, makes you fitter in a shorter space of time, and you can still do all of these workouts from home.

Personally, I’ve been doing 2-3 HIIT workouts a week for the last month. And while it’s been really intense, the workouts have led to faster and better results!

So What Exactly is HIIT?

HIIT is mainly a cardio based session, arranged as short, sharp bursts of various exercises.

The whole point of high intensity training is to increase the intensity of your workouts in a shorter time frame, while getting your heart rate level much higher!

When doing any HIIT workout, you will be pushed to the max in every set.

That’s why they’re short, sharp and intense sessions.

A HIIT workout set ranges anywhere from 20-60 seconds, with a similar rest period.

A typical example of a HIIT workout would be the following workout:

1. High knees: (45 seconds on, 15 Seconds rest) x 3 sets
2. Jump squats: (30 seconds on, 30 Seconds rest) x 3 sets
3. Mountain climbers: (40 seconds on, 20 Seconds rest) x 3 sets
4. Push ups: (30 seconds on, 30 Seconds rest) x 3 sets
5. High knees: (30 seconds on, 30 Seconds rest) x 3 sets
6. Burpees: (20 seconds on, 40 Seconds rest) x 3 sets

This workout will only take you 18 minutes to complete, but as you can see, its is short, sharp and extremely intense.

This makes up the fundamentals of a HIIT workout!

If you are not exhausted after a HIIT workout, then you haven’t done a HIIT workout!

What are The Benefits Of HIIT Workouts?

See also:

• How To Deal With Stress As An Adult Man: 10 Ways To Conquer Stress
• The Best Bodyweight Exercises For Small Spaces

High intensity interval training has numerous physical and mental benefits!

Below are just a few!

#1: Get Results Faster

Research has shown that a 10 minute workout at high intensity has far superior benefits than a 45 minute jog, for instance!

HIIT workouts are great for time efficiency because it gets our heart rate so high in such a short amount of time.

#2: Boosts Immune System

Recent studies show that intense workouts may actually boost your immune system.

High intensity workouts allows immune cells to perform more effectively by increasing more blood flow and reducing inflammation in your body.

A strong immune system helps fight off infectious diseases.

#3: Weight Loss

Short bursts of intense exercise are far better for weight loss.

HIIT workouts are a lot better for weight loss than less intense, static workouts.

#4: Boost Brain Power

Just 10 minutes of exercise a day can boost your brain power for a short time afterwards.

In a recent study published in the Neuropyschologia Journal, researchers found that participants had a 15% increase in cognitive performance after doing high intensive exercise.

#5: Reduce Stress

It’s common knowledge that exercise and endorphins help make you feel better!

It helps to reduce symptoms of stress, anxiety and depression.

How Many Times Per Week Should You Be Doing HIIT Workouts?

It doesn’t matter if you are new to HIIT or if you have quite a bit of experience, HIIT workout sessions are intense and difficult.

If you are new high intensity interval training workouts, then I would recommend starting off with just 1-2 sessions per week.

If you have been working out for a while, then I still recommend that you do no more than 2-3 HIIT sessions per week.

By doing 3 HIIT sessions per week, you will still reap the benefits while still giving your body enough time to recover properly.

The 3 Best High Intensity Interval Training Workouts

See also:

• Resistance Band Workouts: Why Men Should Be Doing Them!
• 7 Minute Morning Workout From Home: No Excuses!
• 15 Minute Bodyweight Workout That Will Get You In Shape

I personally use these three HIIT workout routines, alternating between the three different routines every week.

The workouts are intense (especially routine #2), so I highly recommend a 48 hour break between each workout so that your muscles have enough time to recover.

Please note that routine #1 does not include a warm up.

Routine #2 and #3 include a warm up.

Routine #1

Time taken: 15 Minutes.

How does this routine work? 15 sets. 5 different exercises for 3 sets each. 35 Seconds on, 25 seconds rest between each set.

Recommended for? The 15 minute fat burning HIIT workout is a great routine when attempting your first HIIT workout.

Routine #2

Time taken: 30 minutes.

How does this routine work? You will do 3 sets of every exercise. 20 seconds on and 10 seconds rest between each exercise.

Recommended for? The fitness blender HIIT workout below is very intense. I recommend doing routine #1 and #3 for a few weeks first before attempting the routine below.

Routine #3

Time Taken: 15 minutes.

What will we be doing? 15 different exercises. 40 seconds on and 20 seconds rest.

Recommended for? More intense than routine #1 as the rest periods are shorter. I recommend doing routine #3 after doing routine #1.

Conclusion

If your main goal and aim is to burn calories and get results quickly, then HIIT workouts are for you!

They are tough and will test your physical and mental stamina.

HIIT workouts are a great way to change up your current workout routine and get a full body workout done!

Cheers,
Will

The post High Intensity Interval Training Workouts: 3 HIIT Workouts for Every Man appeared first on The Bald Brothers.

If you haven’t tried resistance band workouts, then you should consider it. They are a really good alternative to traditional exercise.

Resistance band training isn’t the most popular form of working out.

If you do go to a gym, you will most likely not see any resistance bands in stock, or maybe you will see a small pile stashed away in the corner, because not people know how to use them.

But resistance bands actually do have many benefits and should be considered by many when working out. They are a good way to build strength and to have total control over your movements.

Why You Should Be Doing Resistance Band Training

If you have been doing bodyweight workouts for a long time but you want to start incorporating new exercise routines into your life, then you should try using resistance bands in your workouts.

Resistance band workouts are especially useful when doing lower body and abdominal workouts. The good thing is that they can be done from home and require no equipment, except for the resistance bands of course!

Having been stationed and working out from home over the last 3 months, I have taken the plunge and incorporated some resistance band training into my workouts.

What Resistance Bands Products Do We Use?

I recently purchased myself a set of Fit Simplify resistance bands, and they work pretty well!

There are loads of options when it comes to resistance bands, so take your pick based on reviews from various customers. But I personally enjoy the Fit Simplify the most.

What Are The Functions of Resistance Band Training?

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There are many uses to resistance band training, a few of which I have mentioned below.

1. Improve mobility: They are a great way to improve joint mobility.

2. Build strength: Each resistance band exerts a certain amount of force on your muscles, which when stretched out builds upper and lower body strength.

3. Rehabilitation: Resistance bands perform an essential aid in recovery and can be highly effective when working on shoulder, hip and knee injuries.

4. Stretching: Doing static stretches with resistance bands is a highly effective way of getting a deep stretch, which will in turn prevent injuries.

The Top 4 Benefits of Doing Resistance Band Workouts

There are quite a few benefits that come from doing resistance band exercises.

Below are just a few!

1. Improves the quality of your exercise: When doing resistance band training, your muscles are under constant tension. This means the quality the repetition is significantly improved.

With your muscles having to work much harder, you’ve got much better contraction, which is the key to getting stronger.

2. Build core stabilizing muscles: Resistance band training makes it more difficult to maintain your form, which means you will be targeting your stabilizing muscles and core muscles all at the same time.

3. Light and easy to travel with: They are super light and can be easily packed into your bag when you go travelling, so that you can continue working out while either on vacation or on a business trip.

4. Can do all resistance band workouts from home: That’s the beauty of doing resistance band training: it can all be done from home! All you need is a surface area to cover your bodyweight area and preferably a workout mat.

The 3 Best Resistance Band Workouts

I personally use these three different resistance band workouts routines and depending on what muscle group I am working on, I usually alternate between them.

Please note that routine 1 and 3 do not include a warm up or cool down.

Routine #1

Time taken: 10 Minutes.

Focus area: Lower body.

How does this routine work? 10 Sets. 50 Seconds on and 10 seconds rest between each set.

Routine #2

Time taken: 30 Minutes.

Focus area: Lower body, core and abdominals.

How does this routine work? The routine includes a warm up. The focus area is legs and abdominals. Turn up the volume to listen to instructions on how many reps you need to do on every exercise in the workout.

Routine #3

Time taken: 19 Minutes.

Focus area: Full body workout. High intensity training workout which focusses on upper body, lower body and abdominals.

How does this routine work? 10 Exercises. 60 Seconds on with a 30 seconds rest in between sets.

Conclusion

Resistance band training is not only highly beneficial because of the contraction and release of muscles, but they also provide your body with alternative stimuli to help it grow and adapt.

It’s a great way to change things up, as only doing one style of exercise can get kind of boring at times!

Stay strong,
Will

The post Resistance Band Workouts: Why Men Should Be Doing Them! appeared first on The Bald Brothers.

I just completed this awesome legs & abs bodyweight workout, and I suggest you give it a try too!

This workout requires no equipment, can be done from home and will get your heart racing to sky high levels.

I’ve been playing around with various bodyweight workouts over the last few weeks and just did this routine, which focusses on legs and abdominal muscles only.

This workout is a burner and I am sure you will enjoy it.

What we will be doing:

This legs & abs bodyweight workout consists of 5 sets of 5 different exercises where we will be doing 100 repetitions of each exercise in total.

There will be a 15 seconds rest in between each set. Try and make sure you rest no longer than 15 seconds (you only cheating yourself!).

The whole workout should take you no longer than 20 minutes to complete.

If you have been working out for a while and are comfortable with most of the exercises in this workout, then you should aim to go for less than 15 minutes!

If not, then go as hard as your body allows you to, and take the required breaks.

The 5×100 Legs & Abs Bodyweight Workout

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This routine doesn’t include a warm up.

Please ensure you do 5-10 minutes of warming up so that you prevent injuries and muscle stiffness from occurring.

Legs & Abs Bodyweight Workout

I’ve put together a good workout routine focussing on your lower body and core. It shouldn’t take you more than 20 minutes to finish.

Exercises: Body squats, lunges, abdominal flutter kicks, jumping lunges, flutter kicks to squat.

Below I have put together quick instructional videos to make sure your form is correct.

Body squats:

Lunges:

Flutter kicks:

Jumping lunges:

Flutter kick to squat:

The entire workout will take no longer than 20 minutes to complete (keep a timer or your phone nearby for your 15 second rest periods in between sets).

What you’ll need: you will simply need your bodyweight and enough floor space to fit the length of your body into.

What you’ll do: Do 20 repetitions of each of the 5 exercises and then rest for 15 seconds. Then repeat the process 4 more times for a total of 5 sets.

So you’ll be doing 20 body squats, 20 lunges, 20 flutter kicks, 20 jumping lunges and 20 flutter kicks to squats. 15 Seconds rest. 5 Sets in total.

In total you will be doing:

• Body Squats: 100
• Lunges: 100
• Flutter Kicks: 100
• Jumping Lunges: 100
• Flutter Kicks To Squats: 100

Warm Down & Stretching

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I highly recommend dedicating 10-15 minutes of stretching and warming down after your workout.

A slow jog or walk combined with stretching is highly effective.

Your muscles will recover quicker and get much stronger.

Conclusion

This workout is tough, will get your heart rate going and the sweat will be dripping, but your leg and ab muscles will get much stronger in the process.

Make sure you focus on technique and breathing.

Good luck and have fun!

Cheers,
Wil

The post The 5×100 Legs & Abs Bodyweight Workout Blast From Home! appeared first on The Bald Brothers.

This no equipment, lower bodyweight workout is a really good workout which you can smash out at home.

This week I decided to put together a really good no equipment workout focussing on my lower body.

I find it’s often easier to come up with cardio and upper bodyweight workouts, and often we overlook the lower body.

But this workout which I completed was a real burner, and I am glad I did it!

What we will be doing:

This lower bodyweight workout consists of 3 sets in total, each taking no longer than 5 minutes.

We will be using time rather than counting reps, so make sure you have a stopwatch or your phone nearby!

Instead of taking a normal rest, we will be doing jumping jacks in between sets.

You’ll thank me later!

15 Minute Lower Bodyweight Workout

See also:

• 10 Best Ab Workouts From Home For Men
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• Jump Rope Bodyweight Workout

Make sure to do a thorough warmup before trying this workout, as your legs will be stiff the day after.

I have not included a warmup, so you’ll have to do that on your own.

Lower Bodyweight Workout

Below is a very good 15 minute workout for your legs.

Exercises: Body squats, reverse lunges, jump squats, jumping lunges.

Below I have put together quick instructional videos to make sure your form is correct.

Body squats:

Reverse lunges:

Jump squats:

Jumping lunges:

The entire workout should take no longer than 15 minutes or so.

What you’ll need: you will simply need your bodyweight and enough floor space to fit the length of your body into.

What you’ll do: Do each of the lower body exercises for 50 seconds on, and then a 10 second rest. Once you have completed all 4 exercises, do 50 jumping jacks. Then repeat the process two more times. So you’ll do 50 seconds of body squats, take a 10 second rest. Then 50 seconds of reverse lunges, 10 second rest. And so on. 3 Sets in total.

Conclusion

The reason this workout is harder than it seems is because there’s no resting.

It’s quick though, so you should be fine!

Let me know what you think.

Cheers,
Richard

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