Fat-burning bodyweight workouts remain a top tool to burn fat long-term. Bodyweight workouts take less of a toll on your joints (provided you do the exercises correctly). And, you can do some form of bodyweight exercise every day if you want. The convenience of being able to exercise anywhere, anytime is a big timesaver.

Side lunge girl

Bodyweight Strength Workout

A short, intense fat-blasting bodyweight strength workout can be just what you need if you are in a slump. When was the last time you did strength training without weights? I recommend doing a bodyweight workout at least once a week. It will give your joints a break from lifting weights.

If you need a supplement to your regular full body strength workout, this circuit workout is what you need.

Circuit workouts are good because you can incorporate exercises like squats, lunges, step ups and pushups and improve your heart health too. And, to get even more fat burn, do some of these exercises as full speed power exercises. Make sure you have mastered proper jumping and landing techniques before incorporating power exercises into your routine.

If you have knee or low back problems, this type of workout is not for you.

Here is your fat-blasting bodyweight strength workout:

–Bulgarian split squats, 10 repetitions each leg
–pushups, 12 repetitions
–walking lunges with upper body rotation, 10 steps per leg
–inverted rows, 10 repetitions
–step ups (knee high platform), 10 each leg
–pushup plank, 10, 5 second hold
–side lunges (pictured above), 10 each leg

Try to do each exercise, one after the other, with little or no rest. Rest 3 minutes after the circuit. Do the circuit 3 times.

Bodyweight Cardio

Use bodyweight cardio to tone up and change up your regular cardio routine.

Tone your lower and upper body on cardio day. Doing bodyweight cardio is both a strength and cardio workout. It is one of the best ways to help tone your body. And, it keeps you away from boring cardio routines.

Changing up your cardio workout can also help you break thru fat loss plateaus.

It only takes about 20 minutes to do this bodyweight cardio workout:

speed ladder2

–deep knee bends, 10 repetitions
–pushups on medicine ball, 10 repetitions
–deep knee bend jumps, 10 repetitions (slow descent, explosive jump)
–pullups, 6-8 repetitions
–speed ladder – lateral speed steps, 10 repetitions (pictured above), full speed
–triceps dips, 10 repetitions, feet and hands on bench
–front-to-back hops, 10 repetitions each side of cone, full speed

Do this circuit 2-3 times. Take little or no rest between exercises. Rest 2-3 minutes between circuits.

Enjoy your workout!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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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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