Burpees

What people said

Recommends Waquo · 2011-06 · Physical Fitness Stack Exchange · on “What can I do for cardio while I am on vacation with no equipment?”

Two exercises from the school on short and intense cardio requiring just you and the floor: Burpees [this video] Mountain Climbers [LINK] It's usually best to do intense cardio in intervals, meaning many short sets with short breaks between them, like sets of 20 seconds with 10 seconds of rest in between (Tabata), sets of 30 seconds with 30 to 60 seconds of rest, or something of the sort. I would start (or at least try them) right now. If your muscles aren't prepared for this and you can't do more than two minutes, you won't be able to get much cardio out of it.

Recommends ccot · 2012-05 · Physical Fitness Stack Exchange · on “My workout schedule to get buff w/o gym: pushups, situps, pullups, biking”

If by gym you mean weights, then yes you do Not need weights to get Buffer. All kinds of body-weight exercises will give you tone, strength and more muscle mass if done properly with proper nutrition. For 6 packs, you need both abs exercises with good nutrition (to lower body fat percentage) Push ups are amazing for chest, triceps and even core. You need to do variations Pull ups will give you the V-SHAPE and more muscle on your back. Also, You need to do variations Now i recommend that in addition you : SQUAT [LINK] (no need for one legged, but u got the point) Do Burpees [this video] . Squatting not only tones and builds legs muscles, but it empowers ur core, helps you build 6 pack muscles and

Cites eykanal · 2011-04 · Physical Fitness Stack Exchange · on “Why are push-ups and sit-ups so common?”

@Aardvark's answer is excellent, and I'd like to add one more to his list... Everyone already knows about them Compare this with the burpee [this video] , which is also an easy to learn, safe, effective, easily modified, easily tracked, equipment-less workout, but much less widespread.

Cites ccot · 2012-04 · Physical Fitness Stack Exchange · on “What exercises can I do to equalize differences in upper-body strength?”

Instead of a bar , use dumbbells which will enforce each side of your body to push on its own (using a bar, the stronger muscles will be helping you and will be pushing more) and helps in isolating muscles Introduce body weight exercises to your routine, like burpees [this video] , pullups,pushups . These exercises develop overall muscle fibers and strength and will add more strength to your body than regular weight lifting For your shoulder pain, always warm up : personally i do 3-4 minutes of jump rope since not only its warms the body, it exercise all body muscles and specially the shoulders if done right ( it will warmup the shoulder and minimize the pain)

Cites PhillipKregg · 2012-05 · Physical Fitness Stack Exchange · on “What exercise would get heart pumping fast very quickly?”

Kettlebell swings are good for getting your heart rate up quickly, however, you really need to study the form and perform them correctly or you could hurt your back. If you are interested, look for certified Russian Kettlebell trainers in your area. Jumping rope is excellent cardio - and as long as you warm up with some jumping jacks, they are very safe. Another excellent cardio exercise that is very efficient and works the entire body are burpees : [this video] I really like burpees - they are safe and really effective for cardio, and build strength in your thighs and upper body (if you do them with the pushups). As always, if you are not currently exercising you should take it easy at first - m

Cites FredrikD · 2013-04 · Physical Fitness Stack Exchange · on “Bodyweight exercises to increase legs strength”

My advice would be to look into burpees [this video] . Compared to your current body weight exercises, you will have more dynamic load on the posterior chain that body weight squats or wall sit. You will also get a nice aerobic workout. One work-out routine [LINK] that fit burpees very well is tabatas [LINK] . Regarding your knee, check with a doctor. My own experience is that trouble in the knees have to do with the technique in the exercises and overdoing them. That is, work out slow and deliberate in the beginning. For a minial investment that fits your small apartment, I would also consider a kettlebell [LINK] .

Cites MDMoore313 · 2013-05 · Physical Fitness Stack Exchange · on “Is it necessary to warm up before doing a modest number of push ups?”

Generally, if you want to perform an exercise set then a warm up is preferred . We all know this, but I found some great documentation [LINK] on what a warm up actually does, and why one should do it. Most notably: What does a warm up do? increases blood flow to the muscles, which enhances the delivery of oxygen and nutrients; warms your muscles, which promotes the energy-releasing reactions used during exercise and makes the muscles more supple; prepares your muscles for stretching; prepares your heart for an increase in activity; As for the type of warm ups you could do, one comment to your question suggested jumping jacks and that's a great warm up that will accomplish the goals above. An

Cites FredrikD · 2014-07 · Physical Fitness Stack Exchange · on “If HiiT only, How many times a week?”

Yes, it is ok. According to some research, e.g. NY Times- 4 minute workout [LINK] once a week of 4 minutes high intensity training is enough to improve. Similar as Mosley [LINK] of BBC recommends. My own experience is that if you fill the high intensity training sessions with full body exercises that engage all of your posterior chain, (e.g. burpees [this video] or kettlebell [LINK] swings) you will also improve/sustain your strength. This way the other workouts can be focused on improving specific skills, e.g. swimming, running, or team sports such as football, basketball, etc.