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Body Weight Training for Fat Loss
Many people think that losing fat has to be complicated, time involved, and expensive. This is simply not true! Believe it or not, you can lose weight doing nothing but simple body weight exercises in your own living room or backyard.
This is the exact method I use three or four times per week (in my tiny living room) to keep my body fat levels low and my cardiovascular conditioning high. This workout is my go-to solution for anytime I want to get a quick and effective workout in. There are many days I just don’t feel like I have the time or energy for a full on 45minute workout.
This simple, no equipment needed routine can be done in under 20 minutes, ALWAYS gets me breathing hard, and prevents me from making excuses about why I cannot workout.
The “Crazy 8″ Body Weight Cardio Circuit:
1) 60 Jumping Jacks
2) Spiderman Pushups 10-15
3) Walking Lunges 10-15 for each leg
4) Spiderman Climbs 20 total
5) Squat Hold on Wall 45 seconds
6) Plank Hold for 60 seconds
7) Burpees Running High Knees in Place 25 per side
Rest One Minute and then do it 2 more times
If you wanted to…after doing three full circuits you *could* go on to do cardio on a machine or jog, etc, to increase your fat burn but you don’t really need to.
I know a lot of people are skeptical that something so simple and old school would work. But I dare you to try it! I guarantee by your second time through you’ll be panting for air. I found this routine so effective that last fall (when Seattle starts to get super rainy) this was ALL I did to stay in shape.
In fact, I was surprised to see that I actually started to get into better shape! Yeah, just doing this simple routine in my home living room! That’s when I knew for sure, I did not need an expensive gym membership to get in shape. I had everything I needed at home to look great already.
Body weight exercises can do what traditional cardio (treadmill) and weight machines can’t – it works every joint and a wide range of motion. This is perfect for people who are stuck at a desk all day.
So, next I added in an additional home cardio circuit, this time with kettlebells (for variety) so I could switch between two workouts:
It took me weeks to get to a point where I could do this circuit a third time! Give it a try, I know you’ll love it.
Anyways, if you are interested in more body-weight-only or simple home fitness routines, I recommend you check out this free Body Weight Manual that I received from Turbulence Training (source of the cool videos above.)
Running High Knees in Place 25 per side
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