No time? No problem. These fast-paced bodyweight workouts will torch tons of calories and fat—and build muscle—in no time (and with no machines or weights.) The key to making body weight training effective for weight loss? Focusing on compound movements, rather than ones that isolate one muscle at a time.
“All these movements are compound movements challenging your total body and can help you torch fat,” says personal trainer Nick Rodocoy who created them. Compound moves work multiple large muscle groups simultaneously—and the more muscles involved, the more work that gets done and the more calories you burn.
Outside of sheer convenience, there are other reasons to add this type of training in to your routine: “Bodyweight workouts are great if you want to give your body a rest from heavy lifting or just to switch your program up,” says Rodocoy. While great for bulking up quickly, heavy lifting isn’t exactly gentle on your muscles and joints. So, a little low impact work—that still gets you serious results—can ensure you stay injury-free and healthy.
“The whole program is a five day split and it’s meant to be increased in some capacity every week whether you are looking to beat a time or beat the rep count,” says Rodocoy. But, you can also just do them individually as one-off workouts whenever you have the time.
How: Do one move after the next without rest. Record your time. Repeat 3-4x. Try to beat your collective time every week.
1) Bodyweight Squat x15
2) Jump Squats x15
3) Reverse Lunges X10
4) Sumo Lunges x10
How: Spend 45 minutes running through these movements, only resting as needed. Record your time and try to beat it every week.
1) Clap Push-Up x10
2) Bodyweight Row/Inverted Row x10-15
3) Pistol Squat to Bench x8
4) Feet elevated Push-Up x10
5) Pull-Up x6-8
6) Single Leg Hip Bridge on bench x8
7) Plank to Push-Up x10 each side
How: Perform this routine as a ladder sequence (Do 1 of each exercise, then 2, etc all the way up to 10. Then go back down from 10 to 1.) Rest when needed and record time. Try to beat it every week.
3) Jump Lunges
4) Leg Raises
How: Do one exercise after the next and repeat as many times as possible in 45 minutes.
1) Inverted Row x15
2) Handstand Push-Ups x8-10
3) Side Lying Oblique Hold -20 second hold each side
4) Pistol to Bench x10
How: 30 on/15 off for 4 rounds (So, you do 30 seconds of clap pushup/regular/knee then rest 15 seconds. Then 30 seconds of mountain climbers and rest 15 seconds. Repeat three more times, then move on to the second set of exercises.)
a. Clap Push-Ups/regular/knee
b. Mountain Climbers
a. Inverted Row (feet adjusted as needed)
a. Alternating Reverse Lunges
b. Plank to Push-Up