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!