A few months ago, I noticed how slim and fit gymnasts, dancers, and yogis (people who practice yoga) were, even though they never lifted anything more than their own body weight! I began to observe and learn more about how these athletes move, and soon began to incorporate some of their movements into my regular training.

After losing over 15 pounds in just a few months, I realized that bodyweight workouts are one of the best and most fun ways to exercise at home. So here are three home workout tips I’ve learned that I’d like to pass on to you:

#1: Keep Your Bodyweight Exercises Unique

Bodyweight push-ups, pull-ups, and squats are great, but they can get very boring very quickly. When you’re bored with your bodyweight program, there’s less chance you’ll be consistent with it. If you are not consistent with your program then you will not get results.

So, keep changing things up and look outside the box for unique bodyweight exercises. A great place to look for unique moves is to look at the way gymnasts, dancers, and yogis move. There are also some great books and e-books out there that show you unique bodyweight exercises.

#2: Train at a high intensity level

Intensity has a lot of meaning in the world of fitness. But when I talk about intensity, I mean that you should train to a point where your heart rate is 75% or higher. The “fat burning” zone is false. Does not exist. Instead, the best way to burn fat is to train at a high intensity level and increase your metabolic rate.

Your metabolic rate is a measure of how fast your body burns calories. The faster your metabolic rate, the more calories you will burn. The more calories you burn, the more fat you will lose. It’s as simple as that. So stop wasting time on the treadmill and do some high intensity training.

#3: Keep your workouts short

Most people don’t have a lot of time to exercise. Most of us don’t need the grueling 4-hour training sessions of gymnasts and dancers. Instead, simply move as fast as you can during your training sessions, at a high intensity level, and you’ll be burning fat in no time.

This way, your workouts are short, intense, and challenging. You will have no excuse not to exercise (except your absolute laziness). There are many ways to create a short workout, but one of the best is something known as interval training.

Interval training involves performing an exercise for a short period of time followed by a short period of rest. For example, try performing jump squats for 30 seconds followed by a 30-second rest period. Pick 2-3 more exercises and do them back-to-back with a quick 3-4 minute circuit.