Top 10 Bodyweight Exercises For Fat Loss Results

The more and more that I do bodyweight exercises in my own training routine, the more and more I am convinced that it is one of the best ways to get rid of the belly fat, in fact, get rid of the fat anywhere on your body.

And the more I use it and love it, the more and more I am using it with my clients too. While they may not love some of the exercises, they are sure loving the results they get from doing them!

In fact, just last week I launched my first ever Bodyweight Transformation Contest – a home exercise workout for people that can be done anywhere, anytime as you don’t need any equipment.

I am realising more and more that it is far more than just doing push ups and squats. There’s so many variations that can be used to get an awesome workout.

So without further ado, here’s my top 10 bodyweight exercises to increase your fat loss results:

# 1) Chin Ups/Pull Ups: call em what you will but these are without doubt the most effective upper body exercise that there is – with or without equipment. The grip can be varied, wide grip, close grip, mixed grip you name it, it all works.

And if you can’t lift your own bodyweight you can even do cheat chin ups like in the video below or recline rows which are harder than they look.

# 2) Push Up Variations: The options are basically endless here – regular push ups, decline, incline, T Push Ups, Spiderman Push Ups just to name 5 variations. The limitations are your own strength and imagination.

# 3) Up Downs: Without a doubt my favourite all time ‘cardio’ exercise. This gets your heart rate through the roof. If it doesn’t, well you’re just not doing them properly!

# 4) Burpees: Another of my favourites but one all my clients love to hate. This gets the job done, gets your heart rate through the roof much like up downs and leaves you gasping for air after minimal reps.

# 5) Diamond Push Ups: Another from the push up family but I included these separately because they really target your triceps and shoulders more than a normal push up does. Abs will get a good workout too and it is a lot harder than it looks – especially when you do it on your toes (and it looks hard too!).

# 6) Step Up Variations: A great leg workout that really hits your quads, hamstrings, glutes and even your calf muscles. Variations include keeping your top leg on the step (my personal fave) or stepping back down after each step up.

# 7) Box Jumps: Another sure fire way to get your heart up in your throat. Your box, step or bench will depend on your level of fitness. The fitter you are the higher a step you will need.

# Elephant Side Plank: This is probably one of the hardest midsection workouts I know. Really works every muscle in your midsection and even your shoulders, arms and lats. If you have bad wrists do them on your elbows/forearms.

Sure it’s a funny name but you won’t be laughing after you do these babies!

# 9) Hand Walks: A recent edition to my training arsenal but one that really packs a punch. The further your hands go out the deeper the burn. If you have bad wrists do them on your elbows/forearms.

Burn baby burn!

# 10) Glute Bridge March: Deceptively hard. This really works your hamstrings, quads, glutes, calves and even your abs.

Trust me, it’s not an easy Jane Fonda type of workout option!

And you thought bodyweight training was easy!

In fact, bodyweight training is increasing in popularity these days – I guess in part to the current economic climate – that I decided to create a FREE community website where fans of bodyweight training and home exercise can get together and ask their most pressing questions, check out workout videos, get new exercise ideas and just connect with each other.

Since I launched this Home Workout Exercises community back in May, I’ve had in excess of 230 people join this site which is great! Fans of bodyweight exercises now have a place to hang out and it’s all free so I want to see you over there!

What did I leave out? What are your favourite bodyweight exercises? I’d love to hear from you in the comments section below!

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