Top 5 Bodyweight Exercises to Maximize Fat Loss

Exercises don’t have to involve anything complicated other than the actual movement to be effective.  What I mean by that is there is no need to have fancy equipment or tools for your workout to be effective.  Don’t get me wrong tools are nice but if you don’t have them, you can still achieve amazing fat loss success with just your bodyweight.  And to prove it I’ve got my top five fat loss exercises that we use in our program all the time.

Fat Loss Bodyweight Exercise #1: The top of the list has got to be burpees.  Burpees are what we call a bodyweight cardio movement because it is performed quickly and involves every muscle group in the body.  Burpees can be done anywhere and make for a intense workout when you add them in.  You can use them to perform cardiovascular exercise or to add to your ‘weight’ training program to increase the metabolic effect.  Regardless they are a must for fat loss.

Fat Loss Bodyweight Exercise #2: Another very popular exercise is the push up.  Now it isn’t the push up itself that makes it so effective for fat loss, but rather its diversity.  What I mean by that is there are push ups then there are hundreds of different other kinds of push ups.  You can perform push ups for months and never perform the same kind.  It’s that kind of diversity that makes it so effective.  You can take a predominately upper body exercise and make it a full body metabolic inducing exercise very quickly.  Push ups definitely provide that.

Fat Loss Bodyweight Exercise #3: Sky and Ground Squats/Drop Squats.  These two types of squats are bodyweight based but also require some explosion and speed.  They are both jump squat variations and get the heart going very quickly.  Like burpees, they can be thrown into a weight training program to increase the metabolic effect or can be used as part of a cardiovascular interval session.

Fat Loss Bodyweight Exercise #4: Planks.  Planks for some may not be very difficult, but, like many of the previous exercises, it has diversity.  There are so many plank variations that it can suit any fitness level and can provide a tremendous challenge to anyones workout.  Whether you build it into a ‘rest’ period for low intensity or you include it your work stations as an ab blaster, it has tremendous benefit not only to your abdomen, but your posture and alleviating weakness in your entire trunk.

Fat Loss Bodyweight Exercise #5: Sprinting.  Sprinting is pretty straight forward but also is very metabolic and provides tremendous benefit for fat loss.  Putting in sprints into a fat loss workout takes the workout to a whole new level.  You can add sprinting as a station (which is what I’m referring to) or you can have an off weight training day be sprint intervals which also will challenge you.   Either way, making the lungs work while keeping the reps on the body on the lower end provide a duel benefit to your fat loss efforts.