Let's face it, the current pandemic has hit fitness enthusiasts hard, as gyms across the country have either kept their doors closed, or are functioning with a lot of restrictions. Fitness enthusiasts have therefore been forced to work out either at home or from their rooftops. While many may not have access to dumbbells and other fitness equipment at their disposal, other workouts can help you get into shape and build muscle all at the same time.
Burpees: One of the best and most effective workouts that can help you burn calories is Burpees and when done correctly and with the right training intensity, you can burn approximately 140 calories every 10 minutes, which is one of the highest for a bodyweight exercise.
Jumping rope aka skipping: Another popular exercise that can help you burn those dreaded love handles is skipping, which when done for 10 minutes can help you burn around 150 calories. As you can see that skipping is one of the most effective ways of burning calories, and strengthening your cardiovascular system, which is why it is extremely popular among boxers and MMA fighters.Bodyweight squats: The squat is one of the most effective workouts for your lower body is a squat, which can help burn fats and get into shape. On average, squats burn approximately 145 calories every 10 minutes, besides helping you build strong quads, glutes, and hamstrings along the way.
Push-ups: Another popular bodyweight exercise that you must include in your rooftop workouts is a push-up. If you find it too simple, then there are variations such as a declined pushup, where you place your feet on a stool or a platform and you perform the exercise, thus giving you that extra few inches in your overall range of motion. Depending on the intensity and the variation, pushups can help you burn approximately 135 calories every 10 minutes, besides helping you build your chest.
Pull-ups: The last bodyweight exercise that you absolutely must not ignore is the pull-up, as it is one of the best ways to build a strong back and wider lats, whilst burning around 128 calories every 10 minutes. If you find it difficult to pull yourself up the bar, then you can use resistance bands to assist you, and as you build strength, you can do without them altogether. If you are looking for a more challenging variation of the same, then you can strap on a bag with a few books in it and perform the exercise for that extra burn.