I’ve become more interested in doing body weight exercise workouts over the last year. In fact, body weight and kettlebell workouts have helped me lose 70 lbs and build muscle. These results motivated me to write this article and share one of my favorite body weight workout plans.
All you need to complete this workout is a little bit of room. I prefer to do it outside. I recommend you do the same if possible as it’s a great way to get outside and breath some fresh air. Use resistance bands or different variations of the exercises to make them more challenging if necessary.
How To Do This Fat Burning Body Weight Exercise Workout
This workout is to be done 3-4 days a week with a day off between each training session. Alternate between the A and B workouts. This ensures every muscle group is trained equally. Doing different exercises at each workout will help you stay interested too.
Wide Out Squats
Close Stance Push Ups (hands less than shoulder width apart)
Sets & Reps
Every exercise is to be performed for 10 reps. Do each exercise one after the other with no rest between each. Once you complete the last exercise in the workout, rest for 2-3 minutes or until you’ve caught your breath. The fitter you are, the less you should rest. After resting repeat the circuit. Start doing 3-5 circuits per workout, depending on your fitness level. Add a circuit to each workout every week until you are able to perform 8.
You should the plank positions for at least 30 seconds. Work up to doing them for 2 minutes per hold and then move on to more advanced versions. They include lifting a leg off the ground or doing them on arm at a time
Done properly, which means intensely and regularly, this workout will not only help you burn more calories while you train but for hours after you’re done. You should notice that you’re losing inches and looking better within a couple of weeks of regular training. The better and harder you train, the better the results you’ll achieve. Once you work up to training intensely for about 45 minutes you can lose up to 1-2 lbs. of fat a week. If you don’t eat too much and really reduce processed foods (bread, pasta, etc.) and simple sugars (candy and soda) you may lose body fat and weight faster.
Here’s a complete workout program that uses several bodyweight exercises to build muscle and burn fat.
None. Although you can use equipment like resistance bands or a weighted vest to make the exercises more challenging. The TRX Suspension Trainer is great to use too. This is because it enables you to make your workout easier or harder to perform, depending on your fitness level and ability.
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