When you don’t have access to any weights, learning new exercises is only part of the equation. You need to learn how to organize those exercise into effective and intense workouts. Long are the day where you performed an exercise for an X amount of reps and then took 60 seconds between each set. Use the following high intensity techniques to maximize your strength training without weights:

Click here to Learn how to Perform over a hundred Intense Bodyweight Exercises

Descending Reps for Maximum Intensity

Supersets are a great training method. But one thing I’ve noticed is that each round is harder than the one before it. My reps become slower each time. The first round is usually the easiest one. Let me show you what I mean by an example:

3 rounds of:

• Hindu Pushups, 10 reps
• Bodyweight Squats, 20 reps

Now, the first round would probably be easy. The second set it might start to get tougher. The last round would probably be the hardest. But here’s the thing: we can make each round of equal difficulty if we just modified the repetitions slightly.

Lets assume that we want to do a total of 30 Hindu Pushups, and 60 Bodyweight Squats. We would use the Descending Reps technique and come up with this:

For time:

• Hindu Pushups, 15 reps
• Bodyweight Squats, 30 reps
• Hindu Pushups, 10 reps
• Bodyweight Squats, 20 reps
• Hindu Pushups, 5 reps
• Bodyweight Squats, 10 reps

Do you see how that works? The first set is going to be tough with 15 Hindu Pushups and 30 Bodyweight Squats. Chances are, you won’t be able to repeat that again for the second set, so you drop the repetitions slightly. Youdo this again for the last round as well.

You’re still performing the same amount of work, but each and every round is tough. You won’t waste your time with the first few “easy” rounds.

Click here to Learn how to Perform over a hundred Intense Bodyweight Exercises

Alternate with Cardio for Maximum Fat Loss

We all know that one of the most important aspects of effective fat loss is cardiovascular training. However, we all hate long, boring cardio. Bypass your longer cardio sessions, and just include it with your regular bodyweight training. Lets take the above descending reps program and add in some cardio:

For time:

• Hindu Pushups, 15 reps
• Bodyweight Squats, 30 reps
• Double Unders, 45 reps
• Hindu Pushups, 10 reps
• Bodyweight Squats, 20 reps
• Double Unders, 30 reps
• Hindu Pushups, 5 reps
• Bodyweight Squats, 10 reps
• Double Unders, 15 reps

Double unders are a jump roping trick where you pass the rope two times for each jump. You can include any form of cardio you want.

Click here to Learn how to Perform over a hundred Intense Bodyweight Exercises

High Repetitions Training for Superior Endurance

One of the toughest workouts to be published in mainstream health magazine was the “300″ workout. This workout changed the game of high intensity training and gave people a new method of training. Well, we can do the same here. Instead of breaking down the workouts into sets, you can just do all of them at once. Even though you’ll be doing the same amount of work, the mental strength that it takes to move through all the reps for one exercise at once with minimal time breaks is insane.

Think about it – when you break down a task into small pieces, it’s easier to accomplish. But when you have one large task in front of you, mentally you’re like, “Oh my god! When am I ever going to complete this!”

Click here to Learn how to Perform over a hundred Intense Bodyweight Exercises

So this is what our workout would look like with this method:

For time:

• Hindu Pushups, 30 reps
• Bodyweight Squats, 60 reps
• Double Unders, 90 reps

Going up and Going Down for “Just Fun” Intensity

Lets take a look at the descending reps idea. This is a really cool training technique that just makes things a little random and fun. With the first exercise, you perform descending reps. With the second exercise, perform ascending reps, meaning that the reps gradually increase. Here is what our workout would look like with this method:

For time:

• Hindu Pushups, 15 reps
• Bodyweight Squats, 10 reps
• Hindu Pushups, 10 reps
• Bodyweight Squats, 30 reps
• Hindu Pushups, 5 reps
• Bodyweight Squats, 30 reps

Just one of these training techniques should make your workouts 10 times harder!

One of the best sources of high intensity bodyweight workouts is Workout Without Weights. Click here to Learn More.