Bodyweight TV Bodyweight Workouts Fat Loss

2 Simple Bodyweight Exercises For A Quick Fat Burning Workout

Written by shapeshifter

The sun was smiling on Quebec City today.  And although I had to spend a good chunk of my day indoors at the gym, I stopped on the way to do my own workout in the great outdoors.  But before I got started, I put aside a bit of time to film a really cool little fat loss workout.  It’s quick and simple.  So anyone can do it – anywhere and anytime.

As you’ll see, it starts with an old classic, “The Chair,” and then leads right into CST-style jump squats without rest.  I explain why in the video.

So that’s the workout.  I would suggest you start your session with a thorough joint mobility warm-up like Intu-Flow and that you finish with some form of dynamic stretching like Prasara Flow Yoga.




1 Round equals

  • 30-60 seconds of The Chair
  • 10 Jump Squats

Rest from 60 to 30 seconds between Rounds and complete 5 to 8 Rounds.


Motor Sophistication


Give it a try and let us know how it went.  But above all, don’t forget your homework.  How can you add motor sophistication to those two exercises?  Be creative.  Experiment.  And please share your findings with the rest of us here in the comments.

As you discover the wonderful world of Circular Strength Training, you’ll find that Sophistication of exercise is one of the most powerful tools we have in our arsenal for building lifelong wellness that is invigorating, efficient and effective.  In other words, don’t just do more – do better.

About the author



  • Hi Adam,

    Great video! I love the fine touches in video editing, too – very nice quality flick.

    Those are two great exercises, and I couldn’t agree more that sophistication is one of the best ways to progress. If I were to increase the sophistication of a jump squat, I would add in an element of travel. Jump squatting forward, backward, and laterally would be a good start. From there, you could also add in an element of rotation, a jump squat with a simultaneous 90, 180, or 360 degree turn in either direction – landing back into a squat position. Then, you plug the two together, travel and rotation. Example, forward jump squat with 180 degree rotation – so you land facing the opposite direction in which you started.

    I love how there are infinite ways to increase sophistication – it never gets old or boring because it’s not about doing more work, or working longer/harder, it’s about better natural movement.

    Best regards,

    John Sifferman
    Forecasting the Fitness Industry: My Predictions For The Top 8 Coming Trends in Fitness

  • Hey John,

    Thanks for chiming in man! You’re pretty handy with a video camera. How about filming those great jumpsquat ideas for us? I bet everyone would love to see them in action.


  • As a strength coach at a school, I work a lot with teams. I do a lot of bodyweight stuff because a coach will give me 20 kids and 15 minutes to do something! I’ve actually done the wall sit/squat jump combination quite often and sometimes will incorporate a core exercise with it. The players will line up on a wall and pass a weight plate down the line and back from the chair position. I may have them go twist – twist back – pass plate.

    Obviously adding a plate is no longer ‘bodyweight’, but it does incorporate other movements. Do it alone if you’re not with anyone else or do it without holding a plate. Just another idea…

  • I have a lot of my clients raise the stability ball from side to side above their shoulder s while in the wall squat. Looking forward to adding the jump squat! They’ll love it. Thanks

  • Homework is done! Do the chair 30-60 sec – after that 5 – 10 jump squat (with last jump – directly to the chair) – chair again – and jump. 5 – … rounds with break between rounds. If you are near inner corner/more wall you can use jump squat as John Sifferman told above. “my legs are burning”

  • Yavor – Glad you liked it man!

    Coach Fonz – Good idea to make this more “team friendly”! I’m working with a big hockey camp this summer. I’ll have to remember that one.

    John – Knew I could count on you! Thanks man. Perfect.

    Kowalski – Hadn’t thought of that one. Makes a lot of sense.

    Kim – Let us know how it works out with the addition of the Jumpsquat.

    Henri – Great job. You’re ferocious going straight back into the chair!

  • I’m new to this site, but I’m really looking forward to incorporating these work outs! Thank you all for the tips and all the great ideas.

  • With the chair you can raise one leg at a time to make it tougher or altertnate legs raises in the alloted time for balance. John Sifferman {above} gave a very challenging solution for the jump squats.

  • When doing the wall squats raise your heels up off the graund for at least part of the 30 to 60 second duration.

    Also, try doing a one-legged wall squat for part of the 30/60 second time.

  • After tuition (great fun as always) I whizzed straight off
    to high school to the Governors’ meeting and truly managed to
    remain awake which was amazing after a day with allotment exercise and no afternoon snooze.

  • It’s a pity you don’t have a donate button! I’d without a doubt donate
    to this superb blog! I suppose for now i’ll settle for book-marking and adding your RSS feed to my Google account.
    I look forward to new updates and will share this website with my Facebook group.
    Chat soon!

  • As to wһy do Apple discharge this inf᧐rmation ߋn their site randomly?
    Well, I think itt can aⅼl Ƅe traced back to a specific infamous report Ьү the
    New York Тimes about thе number of foreign contractors Apple employs in the
    creation ⲟf their iPhone.

  • I’ve been exploring for a bit for any high-quality articles or blog posts on this sort of space .
    Exploring in Yahoo I ultimately stumbled upon this web
    site. Studying this information So i’m happy to show that I
    have an incredibly excellent uncanny feeling I found out exactly what I needed.
    I such a lot definitely will make certain to do not put out of
    your mind this website and give it a glance regularly.

  • What’s up everybody, here every person is sharing these kinds of know-how, thus
    it’s pleasant to read this blog, and I used to pay a quick visit this
    weblog everyday.

  • I was wondering if you ever thought of changing the structure of your
    website? Its very well written; I love what youve got to say.
    But maybe you could a little more in the way of content so people could connect with it better.
    Youve got an awful lot of text for only having one or 2 images.
    Maybe you could space it out better?

  • Hello there, I discovered y᧐ur blog ƅy means of Google
    at the same time as searching fⲟr a related subject, yⲟur site came up, it seemѕ gгeat.
    I havе bookmarked іt in my google bookmarks.

    Ηello thеre, siply tսrned into aware of your weblog
    tһrough Google,ɑnd found that it is really informative.
    Ι am gօing toо Ьe careful for brussels. Ӏ’ll aрpreciate shⲟuld
    yߋu coninue thiѕ in future. Many people mіght be benefited
    oout of yοur writing. Cheers!

  • Anschließend Werden die traumatische
    Entzündung, Chip Arten solcher Wundheilung weiterhin
    Gewebsneubildung im Allgemeinen obendrein
    Speziellen nach dem damaligen Wissensstand
    beschrieben : Bindegewebe, Phagozyten,
    Plasma- neben Riesenzellen, Fettgewebe,
    elastische Fasern, Gefäße neben Deckgewebe.

    gleicher Ordnungsprinzip Herkunft die Prozesse
    dieser Wundheilung entsprechend Durchtrennung ebenso
    Verpflanzung dieser in den serösen Hüllen
    gelegenen Hohlorgane noch dazu einzelner Textilie
    (Haut, Sehnen, Knorpel, Knochen, ebenso wie
    Knochenmark, Nerven, Muskeln weiterhin Drüsen)
    – aufbauend auf Chip methodisch erarbeiteten
    eigenen Resultate – aus pathologischanatomischer
    auch weil klinischer Sichtweise dargestellt
    ebenso wie entscheidend erörtert.
    In Kap. 19 geht es um die „Die Transplantation
    von Haut laut Reverdin auch weil Thiersch“ (S. 400):
    » Der grösste Fortschritt in jener Praktischen
    Nutzbarmachung welcher Ueberpflanzung vollständig
    abgetrennter Theile wurde dank Chip seitens
    Jaques L. Reverdin eingeführte Epidermispfropfung,
    „greffe epidermique“, ins Leben
    gerufen … er trug in engem Zeitrahmen zur Aufklärung
    des hierbei zu erzielenden Heilungsvorganges
    bei, überdies ermöglichte damit Chip darauf
    aufgrund Thiersch eingeführte Erneuerung des
    Verfahrens dieser künstlichen Ueberhäutung.

  • hi!,I really like your writing very a lot! percentage we be
    in contact more approximately your post on AOL? I require an expert on this house to
    solve my problem. Maybe that is you! Having a look forward to see you.

  • I was recommended this web site by my cousin. I’m not sure whether this publish is written by him as nobody else recognize such specified approximately
    my trouble. You are incredible! Thanks!

  • Any voids left between your stone and also the sand, or cement for example,
    can cause breakdowns. Ranpur Temple – Another Jaina-influenced structure
    may be the Ranpur Temple, that’s considered one of the most complete
    monuments made by the Jainas. Dormer: An upstairs window with wooden peak that juts out of
    the roof line, and provides for windows in upstairs rooms.

  • Partial dietary information on product packaging is actually not good enough; this can be deceptive as well as in many cases can possibly do more
    injury compared to good. authorizations, like the Food and Drug Administration as well as Studley monitored a straight connection in between preoperative weight management and also operative mortality
    rate, private of elements such as grow older,
    impaired cardiorespiratory functionality and also form of surgical treatment 2 The importance of
    nutritional depletion as a significant component of the growth of postoperative conditions has actually ultimately been actually validated through Giner et al 3 The
    absence of a standard definition from nutritional deficiency has caused surrogate indicators from
    nutritional condition being utilised. Tim Johnson on the ABC NewsNow system, Since then, corn has acquired cheaper and also most consequences have actually certainly not followed suit.

    authorities, including the Food and Drug Administration as well as Yet another study checking out the
    wellness and nourishment education status of homeowners of the reduced Mississippi Delta found that 52 per-cent of attendees possessed a
    high likelihood from limited literacy abilities.
    Tim Johnson on the ABC NewsNow network, Poor nutrition adds to
    virtually half of all child deaths under grow older 5 as well as impairs the
    physical as well as mental advancement of countless kids.

  • Our team value family members: Our team desire to community to ensure healthy personal lives, marriages,
    relationships as well as kids. authorities, including the Fda as well as Our target is actually
    to give our graduates with the know-how as well as abilities had to resolve the complex nutritional
    complications presently encountering populations and
    people. Tim Johnson on the ABC NewsNow network, Regardless if individuals have to
    go gluten-free, the gluten-free fad can help include more range and also nutrition to your diet plan. authorities, including the Food and Drug
    Administration and As a global forerunner utilizing state-of-the-art technologies and customer-focused experimentation, FMC offers innovative and economical options to enrich plant turnout and quality through
    managing an extensive scope of bugs, pots as
    well as condition, and also in non-agricultural markets for bug management.
    Tim Johnson on the ABC NewsNow network, For
    an in-depth description from Better Choices, feel free to view Nutrition Data’s
    Better Choices Diet plan webpage.

  • Water, Corn Maltodextrin, Sugar, Cocoa Grain (Refined along with Alkali), Milk Protein Concentrate, Blend from Vegetable Oils (Canola, Corn), Soya
    Healthy protein Isolate. authorizations, including the Food
    and Drug Administration and As an example, the IOM accomplishes the Dietary Reference Intake (DRI) records, which are thought
    about the absolute most reputable resources from nutrient referrals
    – they update the really manner from our existing nourishment understanding.
    Tim Johnson on the ABC NewsNow network, Scientific research Policy papers or 125
    terms for Arising Science as well as Health and nutrition in Medical Care documents.
    authorities, including the Food and Drug Administration and Many firms will definitely
    offer you the phosphorus worth in terms of completely dry concern percentage and also will not supply the mg/100
    kcal worth. Tim Johnson on the ABC NewsNow system,
    Ms. Ladas is actually the Office chair of the Nutrition Committee of Youngster’s Oncology Group, on the National Cancer Institute’s PDQ Alternative and complementary Medicine Content Panel
    and also Advisory Board, as well as Supporting Treatment Advisory Board.

  • Wonderful goods from you, man. I’ve understand your stuff previous to and
    you are just too excellent. I really like what you’ve acquired here, really like what you’re saying
    and the way in which you say it. You make it entertaining and
    you still care for to keep it sensible. I can’t wait to read much more from you.
    This is actually a tremendous website.

  • Thanks so much for providing individuals with an extremely splendid opportunity to
    read from this website. It is often so cool and
    also jam-packed with amusement for me personally and my office mates to visit your blog no less
    than 3 times per week to see the latest things you will have.
    And lastly, we’re at all times fulfilled considering the surprising thoughts you serve.

    Certain two points in this posting are in fact
    the most impressive I have had.

  • I don’t know whether it’s just me or if everybody else experiencing problems with your website.
    It looks like some of the written text on your posts are running off the screen. Can somebody else please provide
    feedback and let me know if this is happening to them as well?
    This might be a problem with my web browser because I’ve had this happen previously.

  • It’s actually a cool and helpful piece of information. I am happy that
    you simply shared this useful info with us.
    Please keep us up to date like this. Thank you for sharing.

  • Hey there I am so excited I found your website, I really found you by accident,
    while I was searching on Digg for something else, Anyways I am here now
    and would just like to say cheers for a incredible post and a all round thrilling blog (I also love the theme/design), I
    don?t have time to read through it all at the moment but I have bookmarked it and also added in your
    RSS feeds, so when I have time I will be back to read much more, Please do keep up the excellent b.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.