If you're looking for a way to burn more fat, boost energy levels, and get super fit and toned without spending hours exercising then body weight workouts are for you! Ever since boot camp workouts and Biggest Loser became a big hit body weight exercises have become incredibly popular but bodyweight training goes beyond pushups, squats, and lunges. To get the best results from your body weight exercises you must push beyond your comfort zone and get creative with smart progressions.
There are 7 basic bodyweight exercises including the pushup, pullup, squat, lunge, plank, situp, and bridge. If you're a beginner a basic circuit that includes 12-15 reps of all these exercises would be a great fatloss workout. If you're more advanced and in great shape this basic circuit feels more like a warmup but the beauty of bodyweight exercises is there are hundreds if not thousands of variations of the basics so no matter what your fitness level you can get a great workout and burn more fat every time you train. Check out my xtreme fatloss bodyweight workout to see how you can progress basic bodyweight exercises into more dynamic moves that boost fatloss and fitness fast.
Body Weight Workouts: Fatloss Tips
There are countless ways you can burn more fat with bodyweight workouts but it's the simple tips that always work best. Here are 3 that get amazing fatloss, fitness and toning results:
1. Try Timed Interval Circuits - Set your interval timer for 8 rounds of 20-50 seconds work and 10 seconds rest then choose 8 exercises and perform each for 20-50 seconds with 10 seconds of transition between exercises then repeat 2-3 more times. This is a great way to burn fat, boost endurance, improve strength, and get toned.
2. Combine Movement Patterns - Why settle for one movement pattern when you can do 3 at once. Not only does this increase calories and fat burned during the workout it boost fat burning hormones which in turn force your body to use up stored fat for up to 48 hours after your workout. Try a jumping jack to squat thrust to pushup back to standing to reverse lunge on both legs then repeat for 20-60 seconds and follow it up with 2 more exercises for a killer mini circuit.
3. Add A Fun Piece of Fitness Gear - After you've been doing bodyweight exercises for a while your body will adapt and this is the best time to mix things up with some fun affordable fitness gear like gliding discs, small weighted balls, suspension trainer, resistance bands, or medicine balls. Incorporating just one small inexpensive piece of fitness gear every couple of months is a great way to continue progressing to more advanced bodyweight exercises and increased fatloss.
As you begin to burn fat and tone up you will start to notice problem areas that don't seem to respond to full body workouts. This is the best time to add in a few bodyweight workouts that zone in on specific trouble areas. Try a bodyweight circuit that includes exercises that zone in on one or two problem areas instead of the entire body. When you do this a couple of times a week in addition to your full body workouts you will boost fatloss and demand more work from specific muscles groups and this results in that lean toned look faster.
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