Are you looking to torch fat as quickly as possible without spending hours in the gym or spending a lot of money on expensive equipment? Here are 5 of the best equipment free bodyweight exercises you can do from home to burn fat fast.
You can raise or lower the intensity of these exercises very easily. If you’re a beginner proper form is more important than speed, so start out slow. When you become accustomed to the exercises, pick up the pace to crank up the intensity and burn even more calories.
1. Jump Squats
Jump squats are a great exercise for developing explosive strength in your quadriceps as well as in your glutes. The fact that they engage some of the biggest muscle groups in your body in an explosive manner makes them great for torching a lot of calories in a short amount of time.
How to do a Jump Squat
Start with your feet shoulder-width apart and your arms to your side with a slight bend to your elbows
Next you’re going to squat down keeping your arms to your side bending your elbows slightly more
Now jump up and extend your hips reaching the arms straight up over your head and then landing in that bottom position
2. Burpee Double Jumps
This exercise combines the jump squat with a push up. It’s one of the best exercises to burn fat fast because it engages so many major muscle groups.
How to do Burpees Double Jumps
Start in a squat position with your feet a bit further than shoulder width apart and your weight on your heels.
Now jump up and immediately squat down and place your hands on the floor.
Kick your feet back so you end up in the standard push-up position, making sure you keep your body in a straight line from your head to your heels (don’t let your hips sag to the floor).
Next perform a push-up (if you are unable to do push-ups you can skip this part)
Jump your feet forward so they are between your hands
Do two jump squats
3. High Knee Sprint in Place
Ever wonder why sprinters always have such athletic, sculpted bodies? It’s because sprinting is such a great calorie torching, body toning exercise.
How to do the High Knee Sprint in Place
Start from a standing position
Simultaneously drive your left arm and right leg upward in front of you
Lift your knee until your thigh is parallel to the floor
Rapidly repeat this motion while alternating sides
Make sure you stay light on your feet during this exercise. Land on the balls of your feet, not on your heels, to prevent knee damage.
4. Mountain Climbers
Mountain Climbers are another great fat burning bodyweight exercise. This is due to their high intensity and the fact that they engage so many major muscle groups.
How to do Mountain Climbers
Start in the top of the push-up position
Bring your left knee to your left elbow
Jump your left leg back while bringing your right knee to your right elbow
Repeat this cycle by alternating between your left and right leg
5. Lateral Hops
Lateral hops are a great plyometric exercise to tone your glutes, hamstrings, quads, and calves. They also help build speed to enhance your sports performance… and they burn calories fast.
How to do Lateral Hops
Stand with your feet close together
Now hop to the left as far as you can and immediately hop back to the right
Continue hopping back and forth
Bodyweight exercises are a great, cost efficient way to burn fat and develop/maintain lean muscle mass. You can do them anywhere and without any expensive equipment.
This workout follows a typical HIIT structure of 20 seconds intense exercise followed by 10 seconds of rest. HIIT has been proven to be one of the most effective ways to burn fat fast.
Remember, if you are a beginner start out slow and focus on proper form. Then, pick up the intensity as you get accustomed to the exercises.
Jump Squats – 20 seconds
10 second rest
Burpees Double Jumps – 20 seconds
10 second rest
High Knee Sprint in Place – 20 seconds
10 second rest
Mountain Climbers – 20 seconds
10 second rest
Lateral Hops – 20 seconds
1 minute rest
Repeat for a total of 2 sets
The Curve-Ball Effect Total Body Program
These short (10-20 minute) but extremely effective fat burning and body sculpting body-weight workouts are ideal for anyone who has a busy life and doesn’t want to spend a lot of money on expensive exercise equipment or gym memberships.