Clapping push-ups are an advanced anaerobic upper-body exercise.
Anaerobic exercise is usually brief, fast-paced and intense and does not require oxygen. This type of activity relies on glycogen, a form of carbohydrate, for fuel rather than fat. Anaerobic exercises produce lactic acid which can contribute to the burning sensation you feel in your muscles when you work out very intensely. Anaerobic workouts are a great way to get in shape for sports and can also be a useful method for weight control because they use a lot of energy. They are also very time efficient. While you can perform anaerobic workouts using exercise equipment, there are numerous effective anaerobic exercises you can perform with just your body weight.
Challenge Your Whole Body
Performing whole-body exercises will quickly make you realize that anaerobic exercises can be very challenging. By using multiple muscle groups at the same time, the rate of lactic acid production increases dramatically, and you'll soon feel out of breath and ready to stop. Burpees, hill climbers, jumping rope, sprinting, bear crawls and leopard crawls will quickly push you out of your aerobic comfort zone and into the realms of anaerobic exercise. If you are new to this kind of exercise, keep your sets short and stop before you get too exhausted.
Push and Pull
Where upper-body pushing exercises emphasize your chest, shoulders and triceps, upper-body pulling exercises target your back and biceps. A well-balanced upper-body workout should include both pushes and pulls to ensure all of your upper-body muscles are equally developed. Anaerobic bodyweight-pushing exercises include push-ups, bench dips, parallel-bar dips and handstand push-ups, whereas chin-ups, pull-ups and body rows are good examples of bodyweight-pulling exercises.
Tax Your Legs
Lower-body exercises emphasize your quadriceps, hamstrings and gluteus maximus muscles which are located on the front of your thighs, back of your thighs and back of your hips respectively. Squats, lunges, step ups, squat jumps and side-lying leg lifts are all effective lower-body anaerobic exercises. As these exercises utilize large muscle groups at the same time, they use a lot of energy when you work out and can result in feeling very out of breath on completion of your set. Leg exercises can be mentally and physically tough, but they are beneficial for both fat burning and improved physical performance - always include some in your regular workouts.
Don't Ignore Your Core
Core is the collective term for the muscles of your abdomen, waist and lower back. These muscles work together to control and stabilize your spine. Weak core muscles can lead to lower back pain, so it pays to keep these muscles in good shape. Effective anaerobic bodyweight core exercises include planks and side planks, flutter kicks, crunches, dorsal raises, sit-ups and bird dogs.
Create an Anaerobic Workout
There are numerous ways to organize your exercises to create a workout. One such way is circuit training. Simply select one whole-body exercise, one push, one pull, one core and one leg exercise and perform them back-to-back for 30 to 60 seconds each. On completion, rest for a moment and repeat. Perform as many rounds as your fitness allows. Circuit training is a very time-efficient way to work your entire body and also get an effective anaerobic workout.