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5 Bodyweight Moves That Scorch Fat

December 14, 2017

As a fitness professional that has developed workout guides, I try to make fitness easily accessible to everyone. My goal is to help women achieve their goals and help them develop confidence in themselves. I realized that a gym setting can be very intimidating and that women often feel more comfortable doing workouts in the vicinity of their own homes.

I'm here to tell you that you don't need a gym membership, fancy workout equipment, or top of the line gear to get in shape. All you need is a place where you're comfortable, with a decent amount of room and some imagination! Body weight training works, plain and simple. You can burn lots of calories by using the resistance of your own body to burn fat and build muscle just about anywhere.

 

Here are 5 of my favorite bodyweight exercises to help you burn fat in the fastest amount of time possible:

 

1. Burpees 

Now I know what you're thinking... "OH NO! NOT BURPEES"

Trust me, I feel the same way. I have a love/hate relationship with doing burpees but let me tell you, they're an incredible calorie-scorching and muscle building exercise that works your entire body. 

It's also crucial to have proper form when performing this exercise and to ease yourself into the workout. Here's how to do it:

 

  • Start standing upright and tall. Extend your arms overhead as you jump into the air.

  • Upon landing the jump, lower into a squat position and reach your hands out towards the floor in front of you.

  • Kick your feet back into a push up plank position.

  • *For an advanced version of this, add a push up in the push up plank position.

  • Jump back inwards and return your feet to the initial squat position as fast as possible, squeezing your core.

  • Immediately jump back up into the air as high as you can, with your hands extended overhead

  • Land and repeat!

 

Burpees are a fantastic high-intensity exercise. Doing burpees helps you burn calories and amp up your metabolism to help you burn more calories through the rest of the day! I incorporate burpees into my workout guides!

 

2. Squats 

Squats are one of my favorite exercises to do, not just because it help build strong glutes and lean legs, but because its a very effective, calorie-scorching exercise. To amp up the calorie burn, try doing squat jumps to increase resistance and really feel the burn. 

Here’s how to perform a squat:

  • Start by standing with your feet shoulder-width apart.

  • Keeping your heels planted, lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Do not let your knees go over your ankles and sit back like you're sitting into a chair.

  • Pause at the point of tension, and quickly stand back up again.

 

3. Push-Ups

Push-ups are one of the best upper body exercises, hands down (pun intended, haha). Push-ups are convenient and can be modified in many different variations to help accommodate your strength level. 

Push-ups are also very easy to perform incorrectly because they require lots of stability and strength. 

How to do a push-up:

  • Keep your head, neck, torso, and hips in a straight line, squeezing your abs to brace your core.

  • Don't let your elbows flare outward, try to keep them in close towards your body.

  • Lower yourself down in a controlled fashion to the point of tension, and then push back up to the starting position.

  • If a regular push-up is too advanced, you can modify them by doing them against a wall or lowering to your knees do them against a wall to begin with. Challenge yourself and work yourself up to the point to where you're able to do them correctly.

     

     

     

     

4. Mountain Climbers

Mountain Climbers are a great way to work your entire body, from your arms and abs, to your legs. Your arms keep yourself braced, your core is engaged, and your legs drive up and inwards to provide an intense, cardio workout. 

I've noticed people struggle with performing these the right way, so heres how you do it:

  • Start in a push-up plank position, keeping your head, neck, torso and hips in a straight line.

  • Keep your arms stacked under your shoulders, supporting your upper body

  • Keep your glutes down and your back flat. Drive one leg inwards towards your chest, alternating each one as the other returns to the starting push-up plank position.

  • Squeeze your abdominal muscles as you alternate your knees into your chest.

 

 

5. Jump Rope 

Jump rope is such an easy yet effective workout. You can do this exercise with or without an actual jump rope. It’s the only exercise on this list that requires a piece of equipment, but you can get away without even using an actual jump rope. Jump rope is a great way to warm up, but what's even better is that you can easily make this move a lot more challenging by going for longer periods of time, faster, and even learning new moves. 

Keeping the intensity high during this exercise is a definite way to burn more calories and melt away fat!

 

 

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