High speed bodyweight workouts help you develop the strength and power needed to complete efficient (do more work in less time), fat-burning workouts. Bodyweight workouts allow you to develop strength that allows your body to stabilize itself. This way, you are less likely to injure yourself with heavy weights because your body is not ready for the loads.

steam engine

Bodyweight workouts use natural body motions that don’t limit your natural range of motion (like machine lifting does). Since no two people have the same exact motions, bodyweight exercises are ideal for beginners and veterans alike.


Doing the same slow, steady workout routines can get boring with small results. Shorten your workouts and speed them up to get the fat loss results you want—-FASTER!

Power is the ability to exert maximum muscle force in the shortest amount of time (rate-of-force production). Because power exercises are so intense and done full speed, they are great for burning body fat.

Among other benefits, power exercises recruit more muscle fibers (mainly fast-twitch fibers) more frequently which helps the fat-burning process. Recruiting your fast-twitch muscle fibers during your workouts will give you a more lean, toned looking body.

Plyometrics and sports-related exercises are important but only if you have enough strength and joint stability to make these more risky exercises work effectively for you.

See 20 Effective Dumbbell Exercises Here

A proper strength training system would go something like this:

1. Overall strength training (including core training) to stabilize joints, build muscle, correct postural problems, improve flexibility and implementation of a nutrition program.

Some bodyweight strength exercises would include:

Pullup woman3

–pushups of all variations
–inverted rows
–lunges of all types
–step ups of all types
–squats (two-legged, one-legged, split, lateral, Bulgarian)

You would progress to doing these exercises with barbell weights and dumbbells.

2. Progress to power bodyweight exercises, bodyweight speed exercises and bodyweight plyometric exercises when your body is ready. Some examples include:

Mountain climbers

–squat jumps
–sprint interval cardio
–full speed mountain climbers (pictured above)
–lunge jumps
–side-to-side hops
–front-to-back hops
speed shuttle runs
–squat thrusts
–plyometric pushups
–power step ups
–explosive inverted rows

Don’t skip to step #2 without adequately doing step #1 or injuries will surely follow!

Plyometrics and other high-speed bodyweight exercises can be incorporated into any workout for all body types. Plyometrics and high-speed training will give your body better definition and give you faster results.

Also, sprinting is one of the best body sculptor exercises available. Avoid long, steady-state cardio sessions (defined as 40 minutes or more) unless you are a beginner or recovering from illness or injuries. Too much slow, long, steady-state cardio has been shown to waste away your valuable muscle mass.

Train hard and smart!


Lifestyle and Weight Management Specialist
Certified Nutrition Coach and Nutrition for Metabolic Health Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes that helps you to achieve better long-term health, which includes body transformation and ideal body weight.
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