Here are 3 kick-butt bodyweight exercises you can do anytime, anywhere to burn fat,
stay energized, and avoid overeating.
Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment.
1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced 1-leg exercise.
But you can also do assisted single-leg squats with a band, or onto a bench, or
even with a Stability Ball between your back and the wall.
If you aren't ready for single-leg squats, you can use Bulgarian Split Squats, Reverse
Lunges, regular split squats, or lying 1-leg hip bridges if you are a beginner.
2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet. And in this
position, you can still use a close-grip to fatigue your triceps, a "piked-hip
position" to build your shoulders, or even the Spiderman leg motion to work
on your abs.
3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let your chest rest,
while your back is strengthened. It's the perfect compliment to a pushup.
Do 8-12 repetitions per exercise. Don't rest between exercises. Go through the circuit
up to 3 times, resting 1 minute after each
circuit.
For a once-per-month challenge, do each exercise to failure in your final round
through the circuit.
Get in shape fast with Turbulence Training,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training