Losing fat while you’re constantly going from one business trip to the next is tough. Especially in this economy where you need to work harder and longer to make the same amount of money as you did before, and don’t have the time and money to get in a great, fat burning workout.

Well, that’s what you think. In reality, you can easily get a great fat burning workout without using weights. And you can get this fat burning workout in an extremely short period of time. Lets first focus on how to workout without weights. Well, I’m sure you’ve heard of the basics:pushups, pullups, and squats.

These basic movement are great, but they fail to take into account the full needs of a busy traveler, such as yourself. You see, as a busy traveler who’s constantly on the go you need to perform exercises that gets you moving faster, and boosts your energy level so you can focus better on your work.

Re-Learning how to Work Out

I recently came across a great bodyweight training resource called Bodyweight Blueprint for Fat Loss. This amazing program, developed by Coaches Adam Steer and Ryan Murdock, features some of the most unique bodyweight movements I’ve seen.

I’ve literally been re-taught how to workout. And I’m going to pass that knowledge onto you. First of all, the movements that you choose need to multi-dimensional. After all, you have very little time on your hands. So, if you can target 3-4-5 or even 6 muscle groups at the same time, then you can get a full body bodyweight workout in an extremely short period of time.

The second thing I learned was how to organize my workouts. Bodyweight Blueprint workouts incorporate something known as interval training. This is where you perform an exercise for a short period of time (30-60 seconds) before moving onto the next exercise.

Best Workout without Weights

Coaches Adam Steer and Ryan Murdock have a lot of great workouts. Here is my favorite workout, and one you can do easily in a hotel room:

Perform as a circuit:

• CST Side Ground Engagement, 30 seconds
• CST Quad Squat, 30 seconds
• CST Dog Burps, 30 seconds
• CST Jump Squats, 30 seconds

Start off with 3 rounds, and build up to 10 rounds. Non-stop. Each circuit is 2 minutes long, so a 10-round workout would take you only 20 minutes. Once you’re able to perform 10 straight rounds, it’s pointless to keep adding rounds or increasing the time 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.

Instead, seek to make the workouts harder. For example, you can combine the dog burps and jump squats into one movement. Or, you can add in a pullup in between (if you have access to a pullup bar). There are many bodyweight exercises you can choose from.

For more high intensity bodyweight exercises and workouts you can perform at your home or in a hotel room, check out the Bodyweight Blueprint for Fat Loss. Click here for more information.

So, you don’t have access to a gym. You don’t have much time on your hands. But you absolutely must get into shape. On top of that, you don’t even have any equipment at home to workout with.

No worries, all you need is a fast, intense bodyweight workout to help you drop fat and build lean muscle mass. Here are 2 ways you can organize a 20-minute bodyweight workout:

Method #1: The Run-Through

With the first method, choose anywhere from 6 to 12 exercises, and assign a high number of repetitions to perform for each. 20-50 repetitions is sufficient. Now the idea is to move through each of them as quickly as possible.

For example, lets say your first two exercises were the 30 Froggers and 20 Swing Splits. Perform 20 Froggers, then move straight on to 20 swing splits. Try not rest too much in between each exercise.

Now move onto the third movement. Keep this pace up until you complete all of the exercises in your circuit. If there the 20 minutes have not been completed, repeat the circuit again and keep repeating until the 20 minutes have been completed.

Method #2: Wild Intervals

Intervals are where you perform a particular movement for a period of time, rest, then repeat that movement again. A good way to design a 20-minute interval workout is to choose 4 different exercises.

Perform each exercise for 30 seconds, and rest 30 seconds. Repeat this for a total of 5 times, or 5 minutes of exercise. Repeat this again with the other three exercises you have chosen.

Now you have a full, 20-minute workout. As you get better at intervals, make your interval period longer, and your rest periods shorter. For example, you can try to perform 40 seconds of exercise, followed by 20 seconds rest.

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.

For more workout ideas, exercises, and workouts check out the Bodyweight Blueprint for Fat Loss. Click here for more information.

Dorm life is insane. That’s what I’ve heard. I’ve never lived in a dorm (well, for two days when visiting my cousin). But all my cousins tell me stories about their dorm life, and some times I wish I had gone through the whole dorm living thing (but most of the time I’m glad I stayed home).

However, college life itself is tough, especially if your goal is to stay in shape or lose fat. You’re virtually surrounded by food alcohol. Wild partying can become a habit, and peer pressure is everywhere.

Some colleges actually have mini gyms in each dorm building. However, most colleges have one big gym for the entire school. These gyms are sometimes far from your dorm, and can be tough to get to, especially in the winter.

This is where bodyweight training comes in handy. You can easily get a great full body workout in the comfort of a small dorm room using some unique bodyweight movements.

For making sure your belly stays nice and tight, you want to use movement such as the side plank. With this movement, you simply lay on your side with one forearm laying on the ground.

Keep your body straight and lift it up off the ground so that you are balanced on only your forearm and feet. Hold this position for 30 seconds. In the beginning, you will only be able to do this movement for a short time.

Another great movement you can do in your dorm room is the one leg squat. The one leg squat is exactly what it sounds like: stand up on one leg and squat down. There are many easier variations of the movement, such as placing one hand on a surface for support.

For more great bodyweight exercises, training techniques, and workouts, check out Bodyweight Blueprint for Fat Loss. Click here for more information.

Most workout routines for obese individuals involve lots of cardio. Cardio is great, and it should be done, however another very important aspect to fitness is mobility. Most obese individuals lack basic mobility.

Instead of going out and lifting weights or spending hours on a treadmill, obese individuals should first work on strengthening their vital muscle groups through bodyweight exercise.

For example, one of the most basic movements is the squat. The squat helps you strengthen the muscles that allow you to stand up, walk, and run. Sitting down on a machine will not allow you to stand up, walk and run better.

In addition, simply walking will not help you walk better. In fact, many overweight individuals injure themselves while walking. This is because they don’t know how to walk!

I know, it sounds strange. And you, reading this article, may be an overweight individual. I don’t know if this observation applies to you, but I see many overweight individuals dragging their feet behind their bodies.

Or, and I don’t mean any disrespect when I say this, they waddle side to side like a penguin. This is due to lack of strength in the hip and core region. And I believe that the best way to improve your strength and mobility in this region is a combination of bodyweight movements and mobility drills.

Simple exercises such as the Push up on Knees and Hip Bridge will help you steadily build up your strength to perform more intense bodyweight movements. And before you know it, you’ll be moving and performing better in daily life and work!

For some great bodyweight movements and mobility drills, check out Bodyweight Blueprint for Fat Loss. Click here for more information.

Here are some great bodyweight exercises for women:

Push Up

• Push ups are a great movement for toning the arms and shoulders. Try to get up to performing 10-20 push ups in one set. Once you conquer the basic version, you can start to implement some more difficult variations.
• However, most women have trouble performing the basic version of the push up. The modified version is much easier to perform. This version involves placing your knees on the floor instead of balancing your body on your hands and feet.
• Simply place your knees on the floor, legs tucked behind you and keep your back straight as you lower your body towards the ground. Stop about an inch off the ground and push up back to starting position.

Hip Bridge

• This is a great lower body movement for women who are unable to perform a full squat. Lay down on the floor on your back. Bend your knees so that your feet are flat on the floor.
• Place your hands to the sides, palms resting against the floor. Tighten your abdominals and buttocks as you lift your hips off the floor. This is almost like apush up with your back to the floor.
• Try to keep your back as straight as possible as you lift it off the floor. Pause at the top position, then return back to starting position.

Chair Squat

• Here is another lower body movement. Grab a chair and stand a few inches in front of it. Push your buttocks back as if you were sitting down on the chair. Make sure to keep your back straight, chest up, and abs contracted.
• Lower your body by pushing your hips back and bending your knees until your buttocks touches the chair just slightly. Then push yourself back up to starting position.
• This movement is designed to train your body for the full squat.

For more simple (but effective) bodyweight exercises for women, check out Bodyweight Blueprint for Fat Loss. Click here for more information.

Bodyweight training is simply the act of working out with your own bodyweight. This form of training has existed since the time men began to engage in sports. In fact, bodyweight exercises were really the only method that one could improve their strength and conditioning to face the rigors of life.

Weapons training and the act of lifting heavy objects to get stronger came much later on. But before that, it was just man and his/her bodyweight.

Over the years, bodyweight training has evolved from just simple pushups, pullups, and bodyweight squats. New exercises and training methods have been introduced. And although pushups, pullups, and bodyweight squats can take you far, but one should always try to expand their knowledge and learn new ways of moving their bodies.

A New Era of Bodyweight Exercise: CST

CST, or Circular Strength Training is a training style developed by Coach Scott Sonnon. CST is famous for two important breakthroughs in fitness: the 4×7 progression method, and 6 degrees of freedom. The 4×7 progression method is a unique progression method that teaches you to program your fitness schedule based on varying degrees of intensities to prevent burn out and to encourage positive changes in your strength, conditioning, and fitness.

The Six Degrees of Freedom idea is a unique concept which teaches your body how to move through, literally, 6 different directions. These degrees of freedom include:

• Heaving: Moving up and down the vertical axis
• Surging: Moving along the front-to-back axis
• Swaying: Moving along the side-to-side axis
• Yawing: Moving around the vertical axis
• Rolling: Moving around the front-to-back axis
• Pitching: Moving around the side-to-side axis

As you can see, pushups, pullups, and squats only cover 1 degree of freedom: heaving. I have realized that a full training program must include exercises that target each degree of freedom. Ideally, you want to hit each degree of freedom within a single workout.

And it is possible to hit two degrees of freedom within one exercise. It all depends on what you add to the movement. Many CST movements are derived from Prasara Yoga. In fact, one of it’s most commonly used movement, the Quad Squat, is derived directly from Prasara Yoga.

Creating a Better Bodyweight Circuit

Out of all the unique training methods I’ve talked about on this website, Circuit Training is the basis of them all. Circuit training is simply the act of performing a number of exercises back to back with little to no rest in between each set.

From this simple idea, you can come up with dozens of variations including supersets, tabata intervals, trisets, giant sets, pha, and interval circuits. But, the main theme is to keep your body moving and always guessing.

Some of my earlier circuit workouts were based around pushups, pullups, and bodyweight squats. But now, I try hard to incorporate other movements that train other degrees of freedom. In order to take your fitness to the next level, you need to choose movements that train each of the degrees of freedom.

These will be your “next generation” of bodyweight circuit workouts. Head CST Coaches Adam Steer and Ryan Murdock have developed some great products that features unique exercises and workouts revolving around the 6 degrees of freedom and 4X7 Progression idea.

But my suggestion is to grab a copy of Bodyweight Exercise Revolution. It’ll give you a basic introduction to the CST Bodyweight Training methodology, plus provides you with 5 great bodyweight workouts.

Click here for more information

Have you heard of Coaches Adam Steer and Ryan Murdocks’ unique approach to fat loss? Well, if you haven’t then you should certainly check out some of the fat burning bodyweight-only workouts.

These are workouts that you can do with just your bodyweight. No equipment. No gym membership. Nothing but you, a good fitness plan, and lots of motivation. Let me show you what one of their sample workouts looks like:

• CST Side Ground Engagement
• CST Quad Squat
• CST Dog Burps
• CST Jump Squats

Perform each exercise for 1 minute, and rest for 1 minute. You can start off with just 1 round, and then build yourself up to 3 rounds. Once you get up to 3 rounds, then start to sophisticate each movement to make it harder.

Sophistication is a CST term that simply means to add another level to the movement to make it more difficult. Coaches Adam Steer and Ryan Murdock also show you how to make a movement easier for those that may not have enough strength and flexibility to perform the original movement.

For example, in the first exercise, you can train outside, against a slope. Keep your feet on the lower ground so that when you bend backwards, you have less distance to cover on your upper body.

To make the Quad Squat easier, you can perform the movement by bending just your elbows first, then bending just your knees. This way you build your strength and coordination up to perform the full quad squat.

Finally, for the Jump Squat, you can simply start off with a regular squat instead of a full Jump Squat.

For a full, 3-month bodyweight program using unique movements and more ideas on exercise sophistication, checkout Bodyweight Blueprint for Fat Loss. Click here for more information.

If you’re looking for a unique guide to help you work out with your own bodyweight, then I suggest you check out the one written by Coaches Ryan Murdock and Adam Steer. The name of the guide of Bodyweight Blueprint for Fat Loss, and is a unique, 3-month training program using nothing but your bodyweight.

Now, before you roll your eyes, let me just mention that this program does not include traditional pushups, pullups, and bodyweight squats. Well, it does, but it also includes other, unique movements that I promise you will never see before.

Murdock and Steer’s program incorporates movements you would see being performed by dancers, yogis, and gymnasts. When it comes to bodyweight training, these are the athletes that you want to observe.

Gymnasts are clearly the most well-conditioned athletes out there, and they never lift a single weight. All they do is practice their routines on various implements such as rings, balance beams, parallel bars, and the floor.

Well, many coaches mention gymnasts, but they rarely ever prescribe any gymnast-specific exercises. I’m talking exercises that require more than just pushing up and down. I’m talking about movements that engage muscles that you’ve never even known you had.

The great thing about Bodyweight Blueprint for Fat Loss is that it opens up your mind. For someone who’s been training for quite some time with just pushups, pullups, and bodyweight squats (and variations, of course), Steer and Murdock’s workouts were a refreshing step in a new direction.

At first I thought some of their basic workouts were going to be too easy for me. But even the most simplest exercise was a killer for me. This was because, as I mentioned earlier, I was using my body in ways I’ve never trained before.

Click here for more information on Bodyweight Blueprint for Fat Loss.

Yesterday I presented you guys with 3 burpees workouts to keep you in shape for the holidays. Well, I’ve got three more burpees workouts which are even tougher and more fun to do.

However, with these workouts you will need one more extra piece of equipment: a pullup bar.

Burpees Workout #1: Alternating Sets

Perform a set of burpees, rest 60 seconds, then perform a set of pullups. Rest 60 seconds then go back to burpees.

10 rounds of:

• 15 Burpees
• Rest 60 Seconds
• 8 Pullups
• Rest 60 Seconds

Burpees Workout #2: Double Supersets

Rest 60 seconds after the first superset. After all rounds are completed in the first superset, move on to the seconds superset.

10 Rounds of:

• 8 Burpees
• 4 Pullups
• 60 Seconds Rest

10 Rounds of:

• 15 Squat Jumps
• 8 Pushups
• 60 Seconds Rest

Burpees Workout #3: Interval Supersets

Perform as many burpees as possible in 100 seconds, then move onto pullups. Rest 100 seconds and repeat.

7 rounds of:

• Burpees – 100 Seconds
• Pullups – 100 Seconds
• Rest 100 Seconds

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.

For even more fat burning, high intensity workouts, check out Bodyweight Blueprint for Fat Loss. Click here for more information.

Merry Christmas everyone! I know there’s a lot of other holidays being/were/will be celebrated during this time as well including Diwali, New Years,Hanukkah, Kwanzaa and Eid.

I wanted to take this time out and remind you once again how absolutely easy it is to get and stay in shape during the holidays. If you’re traveling, or have family over and don’t have time for a full workout, then you just need to do one exercise: the burpee.

Lets go over how to perform a burpee:

Hot girl eh? Should be enough to motivate you through the holidays. Anyways, lets move on and I’ll show you some great, quick workouts you can perform using just this one movement:

Burpees Exercise Workout #1: Ascending Pyramids

Start off with a high number of burpees to perform then gradually reduce the number of burpees in each set. Rest 60 seconds after each set. For example:

• 30 Burpees
• 60 Seconds Rest
• 25 Burpees
• 60 Seconds Rest
• 20 Burpees
• 60 Seconds Rest
• 15 Burpees
• 60 Seconds Rest
• 10 Burpees
• 60 Seconds Rest
• 5 Burpees

Burpees Exercise Workout #2: Tabata

Perform as many Burpees as possible in 20 seconds. Rest 10 seconds. Repeat this sequence based on the length of workout. For example, if you want your workout to last 10 minutes, then perform this sequence 20 times.

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.

Burpees Exercise Workout #3: Reps for Time

Choose a set number of repetitions to perform and time how long it takes you to reach that number. For example, if your goal is to perform 100 burpees, simply try to complete those 100 burpees as fast as possible.

Record your time, and try to beat that time the following week. Once you’ve beat your time, you can attempt to perform even more burpees.

The Burpees exercise is a great bodyweight workout to keep you in shape during the holidays and to improve your conditioning. However, if you want a full body, fat loss bodyweight program then you should check out the Bodyweight Blueprint for Fat Loss.

Click here for more more information