Body weight exercises for fat loss are the foundation of many of my workouts.
No fancy equipment needed.
All moves can be done right at home.
I love full body moves that challenge all the large muscles for a supercharged metabolism and a lean, toned body.
Below you will find 7 body weight moves for fast workouts.
Use these moves…
(photo removed when we switched blogs ~ will be replaced shortly)
~ if you are just getting started with your fat loss goals
~ when time is short and you want to stay on track
~ to add variety to your current workout
Do not be fooled!
These moves are quite challenging when you use them in your workouts with intensity. Using good form and keeping the rests between moves short keeps your heart rate up and makes your muscles work even harder!
I will typically choose 4 to 6 of the moves below, perform 10 – 15 repetitions of each and repeat 2-4 times for a complete 10 minute circuit.
I have chosen 6 resistance training moves and an option for body weight intervals. When you combine the resistance with the right amount of cardio – “intervals” and you refine what you are eating…Fat Loss Results can be achieved twice as fast!
Have fun and let me know what you think!
With jump rope intervals I may or may not choose to use a rope. If I am not particularly coordinated leaving the rope out prevents me from tripping and decreasing the intensity of my workout.
My interval routine may look something like this:
Jump rope for 30-60 sec Rest by marching in place for 30 sec Repeat 4 to 6 times
For additional information about Intervals Click Here >>>> Intervals: True Fat Burning Cardio
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Tags: at home, bodyweight exercises for fat loss, busy mom, jump rope intervals, metabolism
FANTASTIC Post Holly!!
Really great clear images too! Will be sending a few people on over to have a look!!
Have a great day!
awesome awesome awesome post Holly!
super awesome..i have a question..very important for me.well, i teach step aerobic 2 times/week at a gym.i started eating healthy,made a workout plan(resistence and interval).to lose weight how should i put my interval session if on mondays and thursday i have my aerobic class?should i do resistance training everyday?about 10 min?thank you.i wait for your response
Thanks for the info, Holly. This routine could be used by ANYONE, including my cyclists in-season, when they don’t want to “lift.” Thanks!
Bob
http://totalcyclingperformance.com/blog/
THanx best workout for fat busting.
Hi Holly
I’m a trainer too and I find them super exercises, even the the double v-ups. Just confused as to what constitutes a crunch these days, would the v-ups classify? I sometimes do reverse crunches to lever, also one of your exercises – what about this as a crunch? These days it’s all no crunches for safety and a huge swing to stability and core exercises like planks.
Warm Regards
Edgar
Hi Holly,
I do some exexcises in the morning for about 1/2 hr and I could incorporate the exercise shown by you in my workout. I am 57 years old (m) and the exercises shown above are great. I appreciate all the free advise provided by your goodself.
Thanks and best regards
Epiphanio
Hi Holly,
I love your workouts and your overall approach to helping women. I recently found out I’m pregnant, and am petrified of overdoing my exercises. My doctor told me to stop movements such as assisted pull-ups and chin-ups, and to not jump. These are some pretty frequent factors in my exercise routines, and I’m wondering if you have any suggestions, or workouts that are generally safe for preggos? I suspect that my doctor is being overly cautious, but I don’t want to take any chances.
Thank you!
Jana
Hey, Holly! Thanks for reminding us about the good ol’ jump rope for interval training! Jump roping is very challenging but it’s my favorite cario tool because it’s so FUN! It makes me feel like a little girl again! =) And so portable you can take it with you anywhere.
Angie
http://www.fitbusinesswoman.com
Hi Holly
Thank you so much for all your helpful tips. I had twin boys in August. Now I only have a couple pounds left to lose. I feel healthier than before I was pregnant. Your routines are so simple and so effective.
I don’t go to classes anymore cause they aren’t as effective.
Thank you I appreciate everything you’ve shown me.
I hope this works to get rid of my mummy tummy.. it is soooo hard to get rid of it.. that’s the only part that i can’t seem to get rid off!! phewww..
Great work out! does this also work for Yummy Dads?
i hope this helps to reduce 20kgs.
and put my bell in shape
Sweet Holly,
i learn so many things from you.these 7 best body weight exercise are really best.Thank you so much for sending me these.I am not fat because I am so caring about my body but my buttocks and thighs are little bit fat so i need to loose weight from there.
But Holly i have a question nowadays i am trying to become a mother, so which exercises are suitable for me to do and which are not .please give me response. i will be waiting for your response.
Once again thank you so much and God bless you and you live a longgggg healthy and happy life and always suggest us such best things.
love samina