I’ve been asked a lot lately about the best bodyweight exercises to burn fat. What I have found to be most effective are high intensity movements that really get your heart pumping. An added benefit is that they also build stamina and strength. You are probably already familiar with many of these exercises. We used to call them “calisthenics.”
If you’re just starting out, you may want to work more on your lower body, at least at first. The reason is simple. Building the bigger leg muscles increases your metabolism faster than building the smaller muscles. This equates to maximum fat loss in minimum time.
The following upper bodyweight exercises are some of my favorites that I combine to create an intense 20 minute workout. This is how I do it. Choose two exercises for the lower body and one for the upper body. Do three sets of the first exercise in a row, resting 1-2 minutes between sets. (One set is 20 reps, except for timed exercises.) Repeat for exercises 2 and 3. If you’re not sure how to do one of the exercises correctly, look it up on YouTube. There are many great demos there.
These three lower body exercises work all three major muscle groups: the quadriceps, hamstrings, and glutes, as well as the lower back. Don’t worry, your calves will feel it too.
wall squats -This is a very intense exercise that leaves me in tears every time. Hold the position for 30 seconds to 2 minutes depending on your ability. This will burn!
Jump Squats – Another one that hits me in the ass. If you don’t tire by the middle of the second set, you’re not moving fast enough.
stationary lunges – The correct posture is essential for this exercise. If you don’t get it right, you won’t get the benefits.
These two exercises work all the muscles of the upper body (biceps, triceps, pectorals, lats, shoulders, rhomboids, deltoids) and the lower back.
Lizards – These can be especially difficult for women at first. It’s okay to start on your knees. For variety, try incline or decline pushups.
plank – Harder than it seems. A variation of this is a side table. Like wall squats, hold them for 30 seconds to 2 minutes.
There are many other upper bodyweight exercises out there. Some, like these, can be done by anyone, while others are more advanced and require a certain level of fitness before attempting. But no matter what level you’re at right now, if you incorporate these exercises into your fitness routine, you’ll definitely, without a doubt, create a leaner, stronger, and more energized person.