Print Friendly, PDF & Email

Break out of your winter blues with these fat-burning bodyweight workouts! It will be spring season in a couple of weeks….get an early start with your workouts.

Pushup plank

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.

You don’t need any machines—just get your body ready for some very intense exercise. 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 (pictured above)
–side lunges, 10 each leg

Try to do each exercise, one after the other, with little or no rest. Rest 2 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 1-2 minutes between circuits.

Enjoy your workout week!

Be sure and download your FREE Bodyweight 500 Metabolic Workouts!

Mark Dilworth, BA, PES

Mark Dilworth - Her Fitness Hut
Follow me

Mark Dilworth - Her Fitness Hut

Mark is a Lifestyle Weight Management Specialist and since 2006 has owned Her Fitness Hut, My Fitness Hut, Sports Fitness Hut and Your Fitness University.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.
Mark Dilworth - Her Fitness Hut
Follow me

Latest posts by Mark Dilworth - Her Fitness Hut (see all)

Related Posts

Leave a Reply

Your email address will not be published. Required fields are marked *