Tuesday, February 10, 2009

3 Bodyweight Workouts for Fat Loss

If you are sick of using the cardio machines or if you don't have any equipment to use for a workout at home, then you are going to love these three bodyweight exercises for fat loss.

For years, men and women have been getting bored of long, slow cardio, and frustrated because they weren't getting weight loss results. Recently, interval training for fat loss has become popular because it is fast, fun, and effective. But most people do interval training on machines, and that can get boring and expensive (to go to a gym or to have a machine at home).

So what can you do for fat loss when it's minus 5 degrees outside and you're stuck at home without any equipment? Is your only option to use a Jane Fonda workout tip from the attic (oops, you don't have a VCR anymore, so that option is out!).

Good news! You can do bodyweight workouts. In fact, bodyweight workout programs are going to be a huge fat loss trend in 2009 because they work fast, you can do them at home, and they cost no money to get started.

You can use bodyweight circuits to replace traditional cardio fat loss workouts and fat burning interval training. This is great for folks who train at home without a cardio machine to use for traditional intervals.

A simple bodyweight circuit goes like this. Choose 3 lower body and 3 upper body exercises and alternate between lower and upper body exercises until you have done all 6 exercises. Then rest 1 minute and repeat as much as you can in 15 minutes.

For example, you could start with bodyweight squats, followed by pushups, lunges, stick-ups, step-ups, and the plank. That's pretty simple, and depending on your fitness level, you could do anywhere from 5-50 repetitions per exercise. Of course, you could also choose harder versions of each exercise.

The next level of bodyweight circuit workouts for fat loss adds two exercises to the regular six exercise circuit. In this case, you'll add a quick movement at the start and at the end of the circuit. So here's a more advanced bodyweight workout for weight loss at home.

Start with jumping jacks, followed by prisoner squats, close-grip pushups, split squats, bodyweight rows, 1-leg lying hip extensions, and mountain climbers, finishing with running in place for 20 seconds. Again, rest 1 minute and repeat 2-4 more times for fat loss depending on how fit you are. The first time doing this, do only 2 circuits.

Finally, the third and most difficult way to do bodyweight workouts for fat loss is to used timed bodyweight intervals. In this case, you'll do a bodyweight exercise for 20 seconds followed by 10 seconds of holding a tough position. For example, with bodyweight squats, you'll do 20 seconds of squatting followed by a 10 second hold in the bottom position. You'll repeat that up to 8 times, but sometimes only 2-4 times depending on the exercise. Then move on to the next exercise. This is tough stuff!

Here's an example of a timed bodyweight interval fat loss circuit workout. First, do 20 seconds of bodyweight squats followed by a 10 second hold in the bottom position for 10 seconds. Repeat that 8 times. Then do 20 seconds of pushups followed by a 10 second hold at the top of the pushup position. Repeat that 2-4 times. Do kneeling pushups if you must.

Finally, finish with a plank-side plank combination. Do 20 seconds of the plank, then 10 seconds side plank on your right side, then 20 seconds plank and 10 seconds side plank on your left side. Repeat that sequence 4 more times. You'll find this mini-circuit to be a great challenge, even if you are fit. If you are a beginner, start with the easier bodyweight circuit at the start of this article or work with a personal trainer to learn these exercises and their proper technique. Always train conservatively and be safe.

But that's how you do bodyweight workouts for fat loss with no equipment in the comfort of your own home in just 20 minutes and without spending any money. That's a pretty darn good deal!

Click here for more bodyweight workouts


Fatloss4idiots Diet said...

I am more of running fan ... it does get the job done .. but it's so boring ....

Mathew Carson said...

Your blog is really nice and works as an advisor, I look forward to your new links and articles. I am happy with the old results.

Win Mr said...

3 Best Bodyweight Exercises for At Home Workouts

Here are 3 kick-butt bodyweight exercises you can do to burn fat,
stay energized, and avoid overeating.

Bodyweight exercises help you burn fat shockingly fast, without any
fancy equipment.

1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with
a band, or onto a bench, or even with a Stability Ball between your
back and the wall.

If you aren't ready for single-leg squats, you can use Bulgarian
Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
hip bridges if you are a beginner.

2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet.
And in this position, you can still use a close-grip to fatigue
your triceps, a "piked-hip position" to build your shoulders, or
even the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let
your chest rest, while your back is strengthened. It's the perfect
compliment to a pushup.

Do 8-12 repetitions per exercise. Don't rest between exercises. Go
through the circuit up to 3 times, resting 1 minute after each

For a once-per-month challenge, do each exercise to failure in your
final round through the circuit.

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 3 Best Bodyweight Exercises for At Home Workouts <=====

Get in shape for summer fast with Turbulence Training,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

PS - Cut your workout and enjoy more time OUT of the gym...

"Turbulence Training is phenomenal, Craig's system has taught me
more about bodyweight exercises than I knew was possible. Also
with a busy life style he offers exercises that you can do
anywhere, anytime with little to no equipment. It is affordable
and worthwhile. Thanks Craig."
Darren Motuz, Winnipeg Manitoba

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Fast fat loss workouts... <=====

"The dumbbell and bodyweight workouts are perfect for the small
amount of exercise equipment I have at home, and I no longer regret
not having a membership to a gym. Getting the best results I've
ever had. Thanks again!"
Tylor McEchren