Wanting to burn fat – fast? Ditch the machines and the marathon cardio sessions. Your perfect weight loss and sculpting tool is your own body weight. While some body weight exercises may not work, the following 9 body weight exercises will surely work well for you. All you need to do is to pick the ones you like, set aside twenty minutes every morning or night and stay committed to completing the workout all in the comfort of your home every day. In no time, you are sure to see great results and get rid of that flabby stomach becomes a reality.
9 Best Bodyweight Exercises to Burn Fat & Lose Weight
1. Bear Crawl Exercise
The moves look quite awkward but strengthen your core and work your entire body, especially your shoulders, arms, and glutes. It’s a no-brainer that this exercise not only improves your muscular endurance but also improves overall conditioning.
This is How you Do it:
- Crouch down with hands in front of you shoulder-width apart and feet behind you with hips up in the air and eyes forward.
- Crawl forward starting with your right hand and your left foot following with the left hand and the right foot.
- Take four steps or more depending on space, then turn around and bear walk back.
[ Read: Easy Fat Burning Exercises ]
2. Push Ups
There are numerous benefits of this body weight exercise. While increasing functional strength via full body activation and muscle stretching for vitality and enhancing your cardiovascular system, Push-ups can transform your body completely in short period of time.
This is How you Do it:
- Begin in an elbow plank position with abs engaged, keeping back flat, and arms directly below your shoulders.
- Lower down your arms until you are at a 90-degree angle.
- Push right back up again.
- Remember to keep your alignment intact. This counts as one rep.
Recommended Reps: 20 Reps in 3 sets.
[ Read: Best Bodyweight Exercises for Weight Loss ]
3. Burpee
- 45 seconds (Start standing with your feet hip-distance apart and bring your palms to the floor or your toes. Jump your feet back so that you are in high plank, keeping your core tight and your hips lifted.
- Bend your elbows and do 1 push-up.
- Now, jump your feet to the outside of your hands. As you stand up, hit the roof up and jump as high as you can, bringing your arms overhead. Do as many reps as possible in 45 seconds.)
Recommended Reps: 12 Reps in 3 sets.
[ Read: Easy Exercises for Weight Loss ]
4. Wall Sit Exercise
It’s as simple as the name sounds but works out your entire body. With strengthening your quadriceps, it also tones up your entire body.
This is How you Do it:
- Lean against the wall with your shoulders wide apart and your feet shoulder- width apart. This will be your starting position.
- Put some pressure on your core and put your feet forward. Go down as you do so, keep leaning against the wall.
- Slowly slide down the wall with your back pressed against it until your legs are bent at 90-degree angle.
- Hold this position for 40 seconds and get back to your starting position.
Recommended rep: 4 sets of 10 reps.
[ Read: Best Cardio Workouts For Weight Loss ]
5. Tricep Dips
This is a great exercise for elbow flexion and can strengthen and tighten the triceps muscle group. It can be simply done at your home.
This is How you Do it:
- Get yourself in the position by sitting on the surface (like a box, chair, or sofa). Roll your shoulders back, opening up the chest. Take your legs out by keeping your knees slightly bent.
- Now, bend the elbows, lowering your hips down, and then exhale to extend the elbows and lift your body up. Remember not to sink in your shoulders throughout the process.
Recommended Reps: 15 Reps in 4 sets.
[ Read: Simple Exercises to Tone Your Triceps ]
6. Lunges
It’s quite obvious that carved core, beefed-up back, and pumped-up arms will accentuate your muscular personality.
But, your chicken legs will take that away from you. Adding Lunges into your workout regime will not only give you toned up glutes but will also make you a better athlete.
This is How you Do it:
- Start in a standing position, with your back straight, core tight, and feet hip-width apart.
- Take your left leg forward and bend your right leg and lower your torso toward the floor.
- Sink as low as you can but keep your left leg firm.
- Hold briefly, and then raise yourself up, stepping back with your left leg to the starting position.
- Repeat with your right leg. This counts as one rep.
Recommended Reps: 3 sets of 20 reps.
[ Read: 5 Minute Workout to Lose Belly Fat at Home ]
7. Mountain Climbers
Clamber your way to a stronger core with the mountain climber – a full-body exercise that should be in every cardio circuit.
This is How you Do it:
- Drop into a top press-up position, supporting your weight on your hands and toes, with your arms straight and your legs extended like in a push up position.
- Keeping your core intact and your shoulders, hips and feet in a straight line throughout, bring one knee towards your chest, then return it to the starting position.
- Repeat the movement with another knee, and then continue alternating legs throughout.
Recommended Reps: 20 Reps from both the legs (3 sets).
[ Read: Exercises to Get Rid of Lower Belly Fat ]
8. Step Ups
- Before you start, find a step, chair, or bench that when you place your foot on it, your knee bends to a 90-degree angle. The weight benches are often the right height.
- To start, place your entire right foot onto the bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench.
- Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.
- Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your left foot.
Recommended Reps: Do three sets.
[ Read: Lower Ab Workouts for Women ]
9. Squats
It’s one of the free exercises which can increase leg, back and core strength. Squats help in boosting your anabolic metabolism as well, which helps in eliminating fat at a rapid pace. It’s most effective movements help in building large leg muscles like quadriceps and hamstrings.
This is How you Perform it:
- Stand with your feet wider, hip-width apart. Keep your back straight throughout the exercise.
- Bend down your knees and lower your bottom toward the floor. Sink as deep as you can and draw yourself up to your former position. Don’t get tipped backwards or forward.
- Be sure to lift with your legs. This counts as one rep.
Recommended Reps: 20 Reps in 3 sets are recommended.
If you are short on time but still want to stay in good shape and get a great workout in without cutting significantly into the other areas of your life, well now you can with these 9 exercises. In other words, you have no excuse not to make your fitness related goals become a reality, and it starts today.
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