Pushups are a highly effective bodyweight exercise that can enhance strength, boost endurance, and burn calories, making them a valuable component of any weight-loss plan. By incorporating different pushup variations, you can target multiple muscle groups, increase workout intensity, and keep your routine exciting. I’ve designed this pushup workout specifically for weight loss to maximize calorie burn while toning your chest, shoulders, arms, and core.
As a compound exercise, pushups engage several muscle groups simultaneously, helping you build muscle and elevate your heart rate, which can contribute to burning calories and fat. They are versatile and can be adapted to any fitness level, providing both beginners and advanced athletes with a suitable challenge. Plus, pushups require no equipment and can be done anywhere, making them a convenient and effective option for those aiming to lose weight and get fit.
Now, let's explore my #1 pushup workout for weight loss. It's the ultimate addition to any fat-burning fitness regimen.
Standard Pushup
Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together. Keep your body aligned in a straight line from head to heels, engaging your core throughout. Lower yourself by bending your elbows until your chest is just above the floor. Push through your palms to return to the starting position by straightening your arms. Complete 12 to 15 repetitions.
Pushup with Shoulder Tap
Begin in a plank position with your hands slightly wider than shoulder-width apart and your feet together. Lower yourself by bending your elbows until your chest is just above the floor. Push yourself back up by straightening your arms. Once at the top, lift your right hand to tap your left shoulder while maintaining a stable body. Place your right hand back on the floor and repeat the pushup. After the next pushup, lift your left hand to tap your right shoulder. Continue alternating shoulder taps for 12 to 15 repetitions.
Wide-grip Pushup
Begin in a plank position with your hands set wider than shoulder-width apart and your feet together. Maintain a straight line from your head to your heels, keeping your core engaged. Lower yourself by bending your elbows until your chest is just above the floor. Push through your hands to return to the starting position, straightening your arms. Complete 12 to 15 repetitions.
Diamond Pushup
Begin in a plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. Keep your body aligned in a straight line from head to heels, engaging your core muscles. Lower yourself by bending your elbows until your chest is just above your hands. Push through your hands to return to the starting position, straightening your arms. Complete 12 to 15 repetitions.
Pike Pushup
Begin in a downward-facing dog position with your hands slightly wider than shoulder-width apart and your hips lifted toward the ceiling. Maintain an inverted V shape with your body, keeping your head between your arms. Bend your elbows to lower your head toward the floor while lifting your hips higher. Push through your hands to return to the starting position by straightening your arms. Complete 12 to 15 repetitions.