Here are 8 of the best fat burning bodyweight exercises, done as a fat burning circuit, to help you gain muscle and burn fat without equipment. It's still a nice time of year to workout in a park, so take advantage of it, and save some cash.
The most important characteristics of a fat burning bodyweight workout is that the best bodyweight exercises must use multiple muscle groups.
The great thing about fat burning bodyweight exercises is that you get more "mobility" demands in most exercises, so that helps your body become athletic again, because there are very few folks who don't do the same thing over and over and over again all day (whether you are an office worker, trainer, or construction worker).
Our workday leads to overuse problems or immobility, but bodyweight exercises take us through more movement patterns than most weight training exercises.
If you were to create a effective fat loss bodyweight program that someone could do in 30 minutes or less, you'd need to include a squat, a push, a pull, a single leg exercise and a total body ab exercise. Those are the 5 best types of fat burning bodyweight exercises you'd need in a workout.
There are several ways to do this, but let's start with an advanced bodyweight circuit.
The most important characteristics of a fat burning bodyweight workout is that the best bodyweight exercises must use multiple muscle groups.
The great thing about fat burning bodyweight exercises is that you get more "mobility" demands in most exercises, so that helps your body become athletic again, because there are very few folks who don't do the same thing over and over and over again all day (whether you are an office worker, trainer, or construction worker).
Our workday leads to overuse problems or immobility, but bodyweight exercises take us through more movement patterns than most weight training exercises.
If you were to create a effective fat loss bodyweight program that someone could do in 30 minutes or less, you'd need to include a squat, a push, a pull, a single leg exercise and a total body ab exercise. Those are the 5 best types of fat burning bodyweight exercises you'd need in a workout.
There are several ways to do this, but let's start with an advanced bodyweight circuit.
You'll do this 8 exercise circuit 3 times in a workout. Rest one minute at the end of each circuit, but don't rest between exercises.
1) Jumping Jacks - 50 reps
2) Prisoner Squat - 20 reps
3) Pushup Plus - 15 reps
4) Bulgarian Split Squat - 12 reps per side
5) Inverted Bodyweight Row - 20 reps
6) Diagonal Lunge - 12 reps per side
7) Mountain Climbers - 15 per side
8) High Knees Running in Place - 20 reps per side
For someone who is looking to build muscle mass, they can still build muscle with bodyweight exercises, assuming of course you're not an amateur bodybuilder.
Dips and pullups are the best upper body exercises, although you can make many pushups difficult. Playing around with the speed of movement (slow eccentrics) or even pausing can increase the stress on the muscle.
For lower body, single leg squats are great, so are high stepups. Again, play with the speed of movement, go slow and that can make the exercises harder.
One of the biggest mistakes men and women make when working out at home is to do the same thing over and over again. There are hundreds of bodyweight exercises. Spend a bit of time searching the net for ideas. Watch my YouTube videos for some ideas if you are stuck. But don't do plain vanilla pushups, crunches, and lunges everyday.
If you want to burn fat at home, use these 5 simple fat burning bodyweight exercise moves. You can incorporate them into a circuit, like the crazy 8 fat burning bodyweight circuit described above. You'll burn fat, lose weight, and get a flat stomach in the comfort of your own home, without fancy equipment or expensive machines.
All you need is your own bodyweight to burn and get lean, while losing inches from your body!
1) Jumping Jacks - 50 reps
2) Prisoner Squat - 20 reps
3) Pushup Plus - 15 reps
4) Bulgarian Split Squat - 12 reps per side
5) Inverted Bodyweight Row - 20 reps
6) Diagonal Lunge - 12 reps per side
7) Mountain Climbers - 15 per side
8) High Knees Running in Place - 20 reps per side
For someone who is looking to build muscle mass, they can still build muscle with bodyweight exercises, assuming of course you're not an amateur bodybuilder.
Dips and pullups are the best upper body exercises, although you can make many pushups difficult. Playing around with the speed of movement (slow eccentrics) or even pausing can increase the stress on the muscle.
For lower body, single leg squats are great, so are high stepups. Again, play with the speed of movement, go slow and that can make the exercises harder.
One of the biggest mistakes men and women make when working out at home is to do the same thing over and over again. There are hundreds of bodyweight exercises. Spend a bit of time searching the net for ideas. Watch my YouTube videos for some ideas if you are stuck. But don't do plain vanilla pushups, crunches, and lunges everyday.
If you want to burn fat at home, use these 5 simple fat burning bodyweight exercise moves. You can incorporate them into a circuit, like the crazy 8 fat burning bodyweight circuit described above. You'll burn fat, lose weight, and get a flat stomach in the comfort of your own home, without fancy equipment or expensive machines.
All you need is your own bodyweight to burn and get lean, while losing inches from your body!
No comments:
Post a Comment