Bodyweight Exercise Fat Loss

Quick, Effective (and somewhat nasty) Bodyweight Training

Written by shapeshifter

I ran across one of my clients today, all dressed up in his suit and tie. It’s always interesting to see people in a totally different context. Usually I see this guy in gym gear with sweat on his brow.

Anyhow, he introduced me to a friend of his and told a few stories about training with me. One of the funniest, and one that I get quite often, is the tale of how my clients skip a heart beat when they walk into the training room and see that I haven’t taken any equipment out.

Of course, that means bodyweight training. And that means it’s going to be tough! Until you’ve experienced some serious bodyweight training it’s hard to believe just how thorough a workout you can get with it.

Another advantage of training with your own bodyweight is that you can do it anywhere and at any time. So when you are pressed for time you can still take 15 minutes and get a lung searing, fat burning workout to tide you over until you have more time.

Here’s one to get you started. All you need is a wall, a tree, or some other surface you can put your back up against. And this workout couldn’t be simpler. It’s made up of two exercises done back to back.

    1. Start with the “Chair” – Hold at 90° of knee flexion for 30-45 secondsleg_free-21


    1. Move immediately to Prisoner Jump Squats for another 45 seconds.


    1. Rest 45 seconds and then repeat for a total of 5 – 7 sets.After that, you’ll be “done” for the day!  And you’ll be spending the rest of the day burning fat from your ramped up metabolism, even if you’re just sitting at your desk! Go back the next day and work the upper body.


  1. Finish off with a short sequence of flow yoga like this Prasara Yoga flow.

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