Ten Bodyweight Exercises For Rapid Fat Loss
There is a document that I have on my computer that contains over 150 different bodyweight exercises and variations.
It’s one of my favorite documents because of the sheer fact that bodyweight exercises ROCK. Just to share a few of the benefits…
- You need LESS time to workout since you can do it right at home.
- You can burn a ton of fat.
- Your strength gains will increase (try doing 100-200 pushups a day and tell me your strength hasn’t improved)
- Your workouts can take place anytime, anywhere (I even have clients send me short videos of themselves doing burpees in the airport ha!)
- You don’t need to spend money on expensive equipment or a gym.
The list of benefits can go on and on… In short, bodyweight exercises will get you extremely lean when you do the right ones.
Of the 150 exercises I have in that document, I am always gravitating back towards the 10 we will cover below.
I find these to be the best bodyweight exercises of all time simply because they bring the one two punch of strength + threshold. Let’s dive in…
With the many different variations (including front, reverse, side, split, etc.), this exercise is always a go-to. Oh and don’t forget about jump lunges too… BRUTAL!
#9 Bulgarian Split Squat
The older and more advanced brother of the lunge. This is an incredible exercises to build up your legs and blast your glutes. I always try to incorporate some form of these on leg day.
One of the many pushup variations. T-Pushups are a great way to hit your shoulders with strength and stability.
#7 Mountain Climbers
From beginner to advanced, this exercise works. For beginners, I recommend using this as the sprinting exercise where if you are more advanced, try doing the off-set mountain climber like you see below:
#6 Spiderman Pushups
Yes, another pushup variation and for good reason… Spiderman pushups will not only hit the normal “pushup muscles”… It’s your core that really gets hit when doing this exercise.
It the perfect progression to making the pushup even harder.
#5 Sprints in Place
If you can’t sprint outdoors, why not sprint indoors? After moving to Minnesota and not having access to outdoor sprints 9-months out of the year… I started doing these… And WOW, they are killer.
These next four exercises were tough to rate. My top 4-5 exercises are always fluctuating with #1 always being the same (as you will see why in just a second…)
The classic exercise… Don’t think I need to go into much detail here… Pushups are one of the best upper body bodyweight-strength exercises as there is always room for improvement.
With dozens of variations (both regressions and progressions), it’s hard to beat this exercise…
Burpees work 639+ different muscles and burn over 12 calories per minute. It’s a tough exercise to argue with. I’ve actually put together a burpee challenge that you can see below. Give it and go and let me know how it goes:
I cheated a litte bit on this one because you do need some kind of equipment for this one… A pull-up bar, tree branch, underneath your porch, …
But the pull-up cannot be beat when it comes to upper body exercises. I’ve found the pull-up to be one of the best core builders around…
I think we all knew this was coming… As I have said before:
Sprints are the purest most powerful physique shaper on the planet.
When it comes to burning fat, boosting positive fat burning hormones, and getting absolutely shredded… Sprints. Are. A. MUST!
In fact, you can lose 3-5% body fat in the next 6-weeks using the power of sprints…
You will be surprised at what sprinting will do for you when you start doing it on a weekly basis.
Looking through those exercises above… Here’s my challenge to you…
Start doing them.
Pretty simple, right?
Now if you would like a full 6-week plan containing the power of these exercises, check out my Superhero Sprints system to learn how to burn more fat in the next 6-weeks than you have in the previous 6-months!
Keep on burning,
Dennis Heenan, MCTT
Master Certified Turbulence Trainer