Bodyweight Workouts for Weight Loss: 10 Expert-Approved Routines


there’s no time? No problem. These fast-paced bodyweight workouts will burn tons of calories and fat—and build muscle– In no time (and with minimal equipment). The key to making bodyweight training effective for weight loss? focusing on compound movements instead of those isolate one muscle at a time,

“All of these movements are compound movements that challenge your entire body and can help you burn fat,” says personal trainer. Nick RodocoyWho created the first five bodyweight workouts below, explains men’s magazine, (The other five bodyweight workouts were created by Strength Coach Lee Boyce.) Compound moves work several large muscle groups at once – the more muscles involved, the more work is done and the more calories you burn.

Besides convenience, there are other reasons to incorporate this type of training into your routine.

“Bodyweight workouts are great if you’re looking to give your body a break from heavy lifting or simply change up your schedule,” Rodocoy says. While great for getting up quickly, heavy lifting isn’t exactly gentle on your muscles and joints. A little low-impact work—one that still gives you serious results—can ensure that you stay injury-free and healthy. Try these bodyweight workouts to reap the benefits.

5 Best Bodyweight Workouts for Weight Loss

Workout 1

direction: Do one move after another without rest. Record your time. Repeat 3 to 4 times. Try to beat your total time each week.

  1. bodyweight squat x 15
  2. jump squat x 15
  3. reverse lunge x 10
  4. sumo lunge x 10

Workout 2

direction: Spend 45 minutes walking through these movements, resting only as needed. Record your total time and try to beat it every week.

  1. clap pushups x 10
  2. Bodyweight Row / Inverted Row x 10-15
  3. Pistol Squat to Bench x 8
  4. ft. high pushups x 10
  5. Pullups x 6–8
  6. Single Leg Hip Bridge (On Bench) x 8
  7. Plank to Pushup x 10 (Each Side)

Workout 3

direction: Do this routine as a stair sequence (do 1 of each exercise, then 2, etc. all the way to 10. Then go back to 10 to 1.) Rest when necessary and record your time. Try to beat it every week.

  1. pull up
  2. dip
  3. jump lunge
  4. leg raise

Workout 4

direction: Do one exercise after the next and repeat as many times as you can in 45 minutes.

  1. reverse row x 15
  2. Handstand Pushups x 8-10
  3. Side Lit Oblique Hold (20 sec. hold each side)
  4. Pistol to Bench x 10

Workout 5

direction: 30 on, then 15 off for 4 rounds. For example, do 30 seconds of clap pushups/regular pushups/knee pushups and then rest for 15 seconds. Then do 30 seconds of climbs and rest for 15 seconds. Repeat three times, then move on to another set of exercises.

  1. round 1
    1. Clap Pushup, Regular Pushup, Knee Pushup
    2. Mountaineer
  2. Second Round
    1. Reverse row (adjust legs as needed)
    2. going outside
  3. Round 3
    1. alternating reverse lunge
    2. plank to pushup

Workout 6

direction: This workout consists of a mix of straight sets and supersets. Straight sets are listed as A, B, or C. Perform the set and immediately take the prescribed rest. Supersets involve combining the two movements back to back. They are listed as A1 and A2, B1 and B2 etc. For these, do one set of each movement and then take the prescribed rest.

  • a. TRX Single Leg Burpee 4 x 10 (each leg): Start in a standing position. Place one foot in both straps of a standard TRX so that your foot is suspended from the ground behind you. Keep your other foot firmly on the floor. Next, plant both hands on the ground and assume a plank position with the free leg off the ground and parallel to the suspended one. Pause for a second, then return the free leg to the starting position and stand up. He is a representative. Rest 90 seconds between rounds.
  • B1. Shrimp Squat x 8 (each leg)
  • B 2. Bare to Squat x 10: Start in a bear stance: Place your hands and feet on the ground with your knees bent and your feet raised off the floor a couple of inches. In one motion, push off with your hands to bring your body into an upright position with flat heels. Hold the deep squat, then return to bear stance in one motion. He is a representative. Do B1 and B2 as a superset for 4 rounds. Rest 60 seconds between rounds.
  • C. Tiger Sit-out x 8 (Each Side): look at this video demo,
  • D. Treadmill Backward Incline Walk x 10 min. (tilt 10-12, speed 2.5 mph)

Workout 7

direction: This workout consists of a mix of straight sets and supersets. Straight sets are listed as A, B, or C. Perform the set and immediately take the prescribed rest. Supersets involve combining the two movements back to back. They are listed as A1 and A2, B1 and B2 etc. For these, do one set of each movement and then take the prescribed rest.

  • a. Jump rope x 1 min. But, 1 min. off (12 minutes total)
  • B1. Toe Touch x 10 (Each Side): Start in a crab position (plant your hands and feet on the ground and lift your butt off the floor). Carefully lift the left leg and right hand, and touch at the midpoint of the distance between them. Return to the starting position and repeat with the opposite limbs. He is a representative.
  • B 2. Treadmill Push x 30 Seconds: Begin in pushup position with your hands on the back of the treadmill (on the belt) with the machine turned off. Extend your hands alternately and push the belt forward. Do B1 and B2 as a superset for 4 rounds. Rest 60 seconds between rounds.
  • C1. Bodyweight Slow Tempo Squat x 10
  • C 2. Squat Jump x 10: Start in a squat position and jump overhead, lifting the ground straight up while pointing up for each rep. Alternatively, you can Attach a resistance band to a weight on the ground And wrap the band around each shoulder to increase the resistance. Do C1 and C2 as a superset for 4 rounds. Rest 60 seconds between rounds.

Workout 8

direction: This workout consists of a mix of straight sets and supersets. Straight sets are listed as A, B, or C. Perform the set and immediately take the prescribed rest. Supersets involve combining the two movements back to back. They are listed as A1 and A2, B1 and B2 etc. For these, do one set of each movement and then take the prescribed rest.

  • A1. ft. high pushups x 10
  • A 2. Eccentric-only chinups x 6: Use a box or another stable surface to elevate yourself to eye level with the pullup bar. Grab the bar and jump up to chin-over-bar position. Slowly lower yourself completely. Aim for a landing time of 5 to 6 seconds. He is a representative. Superset A1 and A2 for 4 rounds. Rest 60 seconds between rounds.
  • B1. Whimsical Nordic Curl x 6: Place a mat in front of a stable, sturdy object that you can place your heels on as an anchor point (such as a bench that is bolted to the floor). Kneel on the mat away from the object, and lower your heels so they touch the bottom surface of the anchor point. With knees bent, slowly lower yourself to the floor. Brace yourself with your hamstrings and do not bend at the waist. Aim to bring your hips to the ground at the same time that your hands do. Once you descend slowly (breaking the fall with your hands), push yourself back to your starting position and repeat.
  • B 2. Band-resisting sprint x 10 seconds: Wrap a resistance band around your waist and wrap the other end around a secure stable object, such as a pillar or support column. Then push forward so that the band is stretched and sprints in place. Do B1 and B2 as a superset for 4 rounds. Rest 60 seconds between rounds.
  • C. Treadmill Incline Walk x 10 min. (tilt 12, speed 3 mph)

Workout 9

direction: This workout consists of a mix of straight sets and supersets. Straight sets are listed as A, B, or C. Perform the set and immediately take the prescribed rest. Supersets involve combining the two movements back to back. They are listed as A1 and A2, B1 and B2 etc. For these, do one set of each movement and then take the prescribed rest.

  • A1. 4-point touch x 5: Assume pushup start position. Touch one shoulder with the opposite hand (as the left hand touches the right shoulder), and then touch the opposite shoulder with the other hand. Next, reach across and touch one thigh with the opposite hand, and then the opposite thigh with the other hand. Move slowly and do not allow your body to twist or sag while walking. Touching all four points equals 1 rep.
  • A 2. Bear Dog x 5 (Each Side): Have you heard of bird dogs? Bodyweight workout variations will take things up a notch. Start in a bear stance (similar to a pushup stance, except your legs are spread slightly forward). Slowly raise your right arm and left leg together without bending it. Aim to straighten the limbs completely before lowering to the floor and repeat with the opposite leg. Doing each side once is equal to one rep. Perform A1 and A2 as a superset for 4 rounds. Rest 60 seconds between rounds.
  • B1. TRX Body Saw x 10: Set up your TRX so that the handles are about 1 foot off the ground. Start in a plank position with one foot in each handle. Press backward with your elbows and forearms to slowly move your body away from your fists. Maintain a flat spine and braided core. Slowly return to your starting position. Try to walk about 6 to 8 inches in each direction.
  • B 2. TRX Hamstring Curl x 10: Do B1 and B2 as a superset for 4 rounds. Rest 60 seconds between rounds.
  • C. TRX Pike 4 x 10: Set up your TRX so that the handles are about 1 foot off the ground. Start in a plank position with one foot in each handle. Engage your core and drive your hips up and forward, keeping your back straight, so that your body forms an inverted V,

workout 10

direction: Do Exercises 1, 2, and 4 outside on a hill. Exercise 3 can be done on flat ground.

  1. Uphill Lunge 3 x 20 Strides: Rest 60 seconds between rounds.
  2. Upward Double Leg Bound 3 x 10: Start in squat position. Jump forward, swing both arms forward and lift both feet off the ground, and try to fully extend your body in the middle of the air. Get into a squat and stay in that position for three seconds before jumping again.
  3. Glute Bridge Walkout x 10 (Each Side): Begin by lying on your back with your legs bent at 90 degrees at the knees and your hips lifted off the ground. Keeping your hips lifted, extend one leg out (be careful not to hyperextend your knee) and then return it to a 90-degree position. Repeat with the opposite leg.
  4. Hill Sprints 6 x 40m (90 percent effort)


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