The Ultimate Solution for Obese People: Daily Workout Without Weights for Fat Loss and Better Mobility

Thrive Leads Shortcode could not be rendered, please check it in Thrive Leads Section!

When most people try to lose weight, they pop in some sort of aerobics tape such Tae Bo or one of those dancing tapes. That’s not too bad. I mean, at least you’re moving your body.

But what you really need to be doing is strength training. You don’t need to go out to a gym and start lifting heavy weights. You can do it in the comfort of your own home with your own bodyweight.

Now, I know what you’re thinking: “but I can’t do pushups, pullups, and squats.” That’s fine, don’t’ do them. But their is an entire slew of other very basic, simple bodyweight exercises you can perform in the comfort of your own home.

Bodyweight Training for Obese People

One of the biggest qualities of bodyweight training, aside from it’s fat burning benefits, is the fact that it teaches you body control. Mobility is the ability to move, and is one of the most important things in daily life.

For just a second, I want you to expand your mind. Think beyond pushups, pullups, and squats. Think about the strong, powerful bodies of break dancers. Think about the lean bodies of gymnasts.

It’s no surprise that these individuals are extremely athletic. Gymnasts, dancers, and people who practice Yoga don’t necessarily train for fat loss.

Instead, they train for movement. That is exactly what you need to focus your energy on.

Solving the Movement Problem

There are three ways you can move better and hence start losing fat. Each of these three methods are performed at different levels of intensity, but are still extremely vital in your long term progress.

Method One: Low Intensity training with Mobility Drills

The goal of mobility drills is to get you to move better. It does this by stretching and strengthening your joints through a variety of movements. Mobility drills are important for all fitness levels, and will help you get your body warmed up to higher intensity training.

Method Two: Medium Intensity training with Prasara Yoga

Prasara Yoga is the next step up. It teaches you how to easily “flow” from one position to the next. This is a low-impact form of exercise, but it can also be extremely difficult as the postures get more and more complex.

Method Three: High Intensity training with Bodyweight Movements

In the next page you will learn how to  improve your mobility to help you finally lose fat and keep it off using the perfect blend of all three methods mentioned in this post…



Lower Body and Cardio Bodyweight Workout You can Do in your Backyard (or at Home)

Here’s a great workout you can do just with your own bodyweight. This workout revolves around calisthenic and animal movements and is a great alternative to your regular bodyweight squat lower body workouts.

It’s also a great fat burning cardio movement. If you’re following an upper body/lower body training split, then this is a perfect workout for your lower body and cardio day.

Some of the movements require some space and place where you can make some noise without disturbing anyone. A park or your backyard would be great. Lets first learn the exercises before moving onto the workout:

Mountain Jumps

  • Get into pushup position. Bring both your legs in explosively towards your chest. Your feet should land right below your hips. Push them back to starting position. This movement is exactly what you do during the transition between thepushup and squat jump during a traditional burpee.

Bear Crawls

  • Get on all fours. Your butt will be in the air. Move forward by moving your right hand and right leg at the same time. Repeat on the other side. The best way to do this movement is decide upon a set distance, and just perform the bear crawl for that particular distance.

Duck Walk

  • Get down into deep squat position. Walk forward without letting your body come off the ground. The best way to perform this movement is take small steps. A little bobbing up and down is fine. But try to keep your body as low to the ground as possible.

Frog Jump

  • Start with in a low deep squat. Place your hands on the floor in between your feet. Most of your weight should be balanced on your feet. Spring forward and land on both your feet and hands at the same time. The biggest mistake people make with this movement is to land on their hands before landing with their feet.

Monkey Walk

  • This movement is kind of like a cross between a bear crawl and frog jump. Instead of placing both your hands on the floor, place just one hand on the floor. Jump forward first with both your feet, then move your hand forward. Continue in this pattern – jump with your legs, then move forward.
  • Repeat with the other hand.


  • Stand with feet shoulder width apart. Drop down onto the floor into squat position and place your hands on the ground. Kick your legs back, the way you would in mountain jumps. You should be inpushup position. Perform a pushup position.
  • Bring your legs back in. You should now be in squat position again. Explode into the air. When your feet return to the ground dropimmediately back into the squat position and repeat.

8 Count Body Builders

  • 8 count bodybuidlers are very similar to burpees. Stand with feet shoulder width apart. Drop onto the floor into squat position and place your hands on the ground. Kick your legs back and perform apushup. From this position, separate your legs.
  • It’s almost like performing a jumping jack with your legs in pushup position. Bring your legs back together, bring your knees back in, and perform a squat jump.

Jumping Jacks

  • Speaking of jumping jacks. Most people are familiar with this movement from gym class. Start with your feet together and arms at your sides. Jump and spread your feet outwards, and bring your arms up towards the air. Clap your hands together above your head and jump back to starting position.

Jogging in Place

  • Stand with your feet shoulder width apart. Bring your right knees up so that your 6 inches off the ground. Bring your right foot back down and repeat with your left foot. The main idea here is that you’re simulating jogging in place.

Squat Jumps

  • Drop down into squat position and explode upwards as high as possible. As your feet hit the ground, squat back down immediately and repeat.

Now that you know how to perform the exercises, I will provide you with the workout. I’ve created three separate versions for beginners, intermediate and advanced trainees:

Beginner Workout:

  • Perform each exercise for 30 seconds, followed by a 60 second rest. Work up to 2 rounds for a 30 minute workout.

Intermediate Workout:

  • Perform each exercise for 30 seconds, followed by a 30 second rest. Work up to 3 rounds for a 30 minute workout.

Advanced Workout:

  • Perform each exercise for 60 seconds, followed by a 30 second rest. Work up to 2 rounds for a 30 minute workout

The great thing about these exercises is that one transitions straight into the next one. There’s no need to do any setting up for any of the workouts.

If you’re ready to incorporate bodyweight training as part of your fitness plan, then you should check out Bodyweight Exercise Revolution. Coach’s Adam Steer and Ryan Murdock show you how to use unique bodyweight movements to lose fat, build muscle, increase strength, improve athletic fitness, and enhance longevity.

Click here for more information.

Best Bodyweight Training Exercises for Men

Everyone out there is talking about pullups, pushups, and squats when it comes to bodyweight training. However, what about some really unique exercises? The reason why people believe that bodyweight training alone can not help them achieve the kind of fitness they desire is because they do not take the time to seek out some unique exercises.

Well, I’m going to show you a few unique movements that will really help you spice up your bodyweight workouts:

Reverse Pushups

  • Lie face down with your arms at your sides as if your were doing a typical pushup. However, instead of the fingers pointed towards the front of your body, reverse the grip and have your fingers point towards your feet.
  • Keep your hands and elbows close to your body and push your body up until your arms are extended. Lower and repeat.

Side Plank

  • Lay on your side on the ground. Prop your right elbow under your right shoulder and raise your hips up until your body is straight. Keep your abs tight and hips straight.
  • Hold this position for the time desired, then return to starting position.

Elevated Pushups

  • Get three chairs or surfaces of the similar height. Place them in such a way that you can place your hands and feet on them as if you were doing apushup.
  • Keep your body straight and abs contracted as your lower yourself towards the ground. Keep going past the point of parallel. You should feel an extra stretch on your chest.
  • Push back up to starting position and repeat.

For more intense and unique bodyweight exercises, check out Workout Without Weights. Click here for more information.

Fat Loss Workout Without Using Weights For the Busy Traveler

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 Exercise Revolution. 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 Revolution 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.

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 Exercise Revolution. Click Here to find out more information about this incredible bodyweight program.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info

Superset Workouts for More Muscle and Less Fat

Superset workouts are by far the easiest way to organize workouts that allow you to put on lean muscle mass and burn lots of fat. The following are some of my best articles about superset workouts:

For some great superset workouts, check out the following programs:

  • Gladiator Body Workout (Combination Bodyweight and Dumbbell Program)
  • Workout Without Weights (Bodyweight-Only Manual featuring Unique Intensity Techniques)

What’s Your Biggest Obstacle to Achieving your Fitness Goals?

Thrive Leads Shortcode could not be rendered, please check it in Thrive Leads Section!

Image by Rickydavid

We all have obstacles in our lives that prevent us from doing certain things. What I want to know is, what is your biggest obstacle when it comes to improving your health and fitness. What’s really keeping you from achieving your goals?

I would love to hear your responses. Please post your thoughts to comments, and I will respond and try to give you advice if you want me to. Thank you!

Please subscribe to Shah Training for free. Click here for more info.

Home Workout to Burn Fat

Not having a gym membership is no excuse for not reaching your goals. Simply by being alive, you are in possession of the best workout tool ever made for getting lean and burning fat – your own body.

That’s right, you really don’t need access to any fancy cardio machines, vibration plates or lots of heavy weights to burn fat. You can get the body you desire in the comfort on your own home.

Seriously, here’s my complete “stack” for home fitness (choose the third option, Live Lean Superpack: Bodyweight Edition)


In the package, you’ll discover:

  • A complete bodyweight DVD program
  • 8-Week meal plan with grocery list and recipes
  • 18 Week cardio plan featuring high intensity training
  • Exclusive  Meltdown Bodyweight and Tabata DVD Program
  • 200 Belly Fat Blasting recipes

==> Live Lean Superpack

Additional Home Workout Options:

There are plenty of pieces of kit which are excellent for home workouts. They all require very little storage space, can be transported easily, and are relatively inexpensive.

–          Kettlebells. These range in weight from 4 kilograms right up to 60kg. An 8 or 12kg bell is a good place for most people to start. They are great for explosive exercises such as swings, snatches and high pulls. If you’re looking to get started with Kettlebells, then check this out ==> Kettlebell Burn

–          Resistance Bands. A very light training tool that offers you literally thousands of exercise alternatives. Try a beginner resistance band package, and add in pullaparts, face pulls, x-band walks and band curls to your home workouts.

–          Medicine Balls. These are fantastic for adding weight to squats and lunges, and also for invigorating your core training. Check out this unique medicine ball program =>>TacFit Medicine  Ball PDS System

Home Workout Guidelines

Just as gyms have rules, you need to set yourself some guidelines when working out at home.

–          Don’t turn the TV on while you’re training, it’ll only distract you.

–          Unless you’re actually training with someone, make sure there’s no one else in the room when you’re working out. Just like the TV, it won’t help your concentration.

–          Wear comfortable workout clothes.

–          Put a mat/towel down so that you don’t scratch or sweat on the flooring, and so your back is protected when doing floor work.

–          Work just as hard as you would in the gym.

–          In the Summer, take your workouts into the garden for a change of scenery.

Once again, here’s my complete “stack” for home fitness (choose the third option, Live Lean Superpack: Bodyweight Edition)


– Parth

What Bodyweight Training Can Do For You

Many people have overlooked the power of bodyweight only workouts to increase fitness, improve health and build an attractive body.  Bodyweight exercises and calisthenics have taken a back seat to weight lifting for too long.  Let’s take a look at what using the weight of your won body can do for you.

Bodyweight Training Helps You Perform, Feel And Look Better

We all know we should exercise more.  Our daily lives have become so “easy” that our activity levels no longer “naturally” produce the circumstances for our body to perform, feel and look its best.  Our body adapts to the environment it lives in, which in today’s society often means walking around in a body that is overfat and undermuscled.

So, an easy way to crank up your activity level and create an environment that builds a better, stronger, more athletic body is to use bodyweight exercises and calisthenics.  It is the most natural form of exercise and you can get started right now.

For Some People, Bodyweight Training Is Better Than Weight Lifting

I’ve talked to people that have lifted for years, but only started to reach their fitness, fat loss and physique building goals with bodyweight exercises.  There was something missing in their weight training… bodyweight workouts.  And once they added these natural movements, they instantly got results they could see, feel and use.

If you think about it, there are two types of movement that should be addressed in your workout program.  The movement of your own body, and the movement of added resistance.  Many people have been ignoring the training of moving their own body weight around.  And once they fix this error, the benefits quickly become evident.

Bodyweight Training Empowers You

Look, most people think they need something to become fit, lean and muscular.  The say they need a gym.  Or they need a piece of equipment.  They RELY on something exterior to themselves for their success.  And this is very limiting.

The fact is, you don’t “need” anything besides a functioning body and the desire to improve yourself.  And when you realize YOU already have the power to make your fitness, fat loss and physique building goals a reality, it is empowering.

Don’t limit yourselves… get what you want with what you have!

You may have worked out before, or are just starting out.  But answer this question, “Have you used bodyweight workouts to their full power?”  For most, the answer will be NO, and fixing this problem is your first step to creating the body that performs, feels and looks great!

Craig Ballantyne takes your fitness, fat burning and physique building abilities to new heights with the Turbulence Training Bodyweight Package. Click here to learn more.

Bodyweight Workouts that are Similar to the Insanity Workouts

They say that the Insanity Workout is the most hardcore workout out there. However, customers also say that it’s difficult to follow the program due to terrible camera work and lack of exercise explanations.

So I’m going to show you some bodyweight workouts that are even more difficult than Insanity:

TT Bodyweight Bodybuilding 2.0

I love all of Craig Ballantyne’s bodyweight workouts. However, TT Bodyweight Bodybuilding 2.0 is one of his latest, and most intense workouts. The great thing about this particular workout is that it is also a muscle building program. However, the circuit style nature of the workouts will help you drop any unwanted fat off your body.

Click here to grab TT Bodyweight Bodybuilding 2.0 Today! (Only $29.95)

TacFit Commando

If you’re looking for something truly unique and out of this world, then you should try TacFit Commando. This program, developed by Scott Sonnon and Ryan Murdock, is based on the bodyweight only routines that Scott Sonnon uses to train top military and law enforcement personell.

Click here to Learn more about TacFit Commando! (Only $197)

There are numerous other workouts. Click here to browse through Shah Training approved bodyweight workouts.