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Finally, forget the gym, skip the steady state cardio, and get a lean, mean physique while working out in the playground...or at home!
- 3, 15-minute bodyweight workouts: learn how to use bodyweight training to burn fat and build lean muscle mass
- Tips, Tricks, & Tools: discover how to schedule your workouts around a busy schedule and maximize your training time.
Are you struggling to burn fat with your bodyweight programs? Follow these five basic steps to get re-started on your fat loss goals:
Step #1: Simplicity is the Key
This is something that we all need to be reminded of. You need to approach your fitness plan in small, simple steps. If you suddenly sit down one night and create this amazing training program that has you training 3 times a day, with 10 different lifts per workout, then chances are you won’t do it.
Especially if you’ve been completely sedentary for most of your life. Instead, start off with 3, 10 minute workouts per week. Then expand to 4 workouts per week. Gradually learn new movements, but still keep it simple. Focus on developing a strong foundation and moving one step at a time.
Step #2: Build on that Foundation
As we get more and more serious about our training, we tend to “settle.” In the beginning, we all start off with baby steps, but only until we reach a certain goal. For example, lets say my goal was to be able to work out 5 days a week, 30 minutes at a time.
So I start off with 3 sessions of 10 minutes, and steadily build up to 5 sessions of 30 minutes. I feel better, I look good, and I’m excited that I hit my goal. I’ve formed a great habit. But what do I do now? The thing I shouldn’t do is just shrug my shoulders and say to myself, “Well, now I’ll just maintain this level of fitness.”
The truth is that people that try to maintain their level of fitness never do. This is because your body doesn’t like maintenance. It likes challenge. If you don’t challenge yourself with a new goal and build upon the foundation you’ve already got, then your body will have nowhere else to go but down.
Step #3: Challenge yourself with Interval Training
One of the best and easiest ways to challenge yourself is with interval training. Interval training is basically performing an exercise for a set period of time, then either resting or moving onto a different exercise. For example, a very simple interval workout would be to perform Spinal Rocks for 30 seconds, then rest for 30 seconds.
I’ve had the best results with interval workouts that last 10-20 minutes and feature just 2-4 exercises. I usually keep my rest periods extremely short, but beginners should start out with a minimum of 30 seconds rest. Once you get comfortable with interval workouts, you can start to employ more advanced interval techniques such as Tabata intervals.
One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.
Step #4: Challenge yourself with Circuit Training
Another way to challenge yourself is with Circuit Training. Circuit training is where you perform 4 or more exercises back to back with little to no rest in between each exercise. A good circuit training workout would be to perform sets of leg swoops, ellipse, quad squat, and half spinal rocks right after each other.
Beginners should start off with 3 circuits of 4-6 exercises, and steadily build up to 5-6 circuits. I generally like to use more difficult movements in my circuits and keep the number of exercises capped at 6. But I’ve also designed some great workouts that use up to 10 exercises per workout.
Step #5: Take a Break
At some point, you need to take a break from your training. I honestly don’t suggest a complete break from working out. Instead, do some other lower intensity activity for about a week, just to rest your mind and body. Some great ideas include yoga and mobility drills.
Speaking of yoga and mobility drills, Coaches Adam Steer and Ryan Murdock include Prasara Yoga and Intu Flow mobility training along with high intensity bodyweight training with unique exercises as part of a complete bodyweight training system.
The name of their program is Bodyweight Exercise Revolution. Coach’s Steer and Murdock show you how to use unique bodyweight movements to lose fat, build muscle, increase strength, improve athletic fitness, and enhance longevity.