By: Craig Ballantyne, CSCS, MS
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 ExerciseThe pistol (single-leg squat to the floor) is the most advanced1-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 BulgarianSplit 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 fatigueyour triceps, a “piked-hip position” to build your shoulders, oreven the Spiderman leg motion to work on your abs.
3) Bodyweight Inverted RowsI 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
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines.
His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.
For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
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