Are you looking to shed body fat and get healthier from the comfort of your own home? Bodyweight exercises are a fantastic way to achieve this. They are simple, require no equipment, and can be done in a small space. This guide will introduce you to 16 effective exercises that target your entire body, helping you to lose fat and get fitter.
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Can you lose fat with bodyweight exercises?
Yes, you can effectively lose fat through bodyweight exercises. These exercises require no equipment and are excellent for burning calories, boosting metabolism, and increasing muscle mass. Regular bodyweight training also improves muscle tone and overall body composition. Training should be combined with a balanced diet and a healthy lifestyle for best results.
How to Get Low Body Fat with Home Exercises
Consistency is key in any at-home workout for weight loss. Aim to perform these exercises in a circuit, each for 30 seconds to 1 minute with a short rest. Repeat the circuit 2-3 times for a full workout.
What Bodyweight Exercises Burn the Most Fat?
Among the most effective bodyweight exercises for burning fat are high-intensity movements that engage multiple muscle groups. These include burpees, which combine squats, jumps, and push-ups to work the entire body; jump squats, which target the lower body while boosting the heart rate for maximum calorie burn; mountain climbers, excellent for core strengthening and cardiovascular fitness; and lunges, which effectively work the legs and glutes while also improving balance. Incorporating these exercises into a regular fitness routine can significantly enhance fat loss and muscle toning, contributing to overall health and fitness.
15 Full Body Exercises For Weight Loss
1. Jump Squats
How to Perform: Begin by standing with your feet shoulder-width apart. Bend your knees to lower into a squat, then use your legs to jump upwards powerfully. As you land, ensure your knees are soft to absorb the impact, then immediately lower into another squat.
Benefits: This dynamic movement not only strengthens your entire lower body – including your glutes, quads, and hamstrings – but also boosts your heart rate, making it an excellent exercise for burning fat and improving cardiovascular endurance.
2. Push-Ups
How to Perform: Start in a high plank position with your hands directly under your shoulders. Lower your body until your chest nearly touches the floor, elbows tucking in close to your body. Then, push back up to the starting position.
Benefits: Push-ups are a staple bodyweight exercise for upper body strength. They target the chest, shoulders, and triceps, and engage your core, making them a comprehensive upper-body workout.
3. Burpees
How to Perform: Stand with your feet hip-width apart. Lower into a squat and place your hands on the floor. Kick your feet back to a plank position, perform a push-up, then jump your feet back to your hands and explosively leap into the air.
Benefits: Burpees are one of the best bodyweight exercises for weight loss, combining strength and aerobic exercise. They work your chest, arms, front deltoids, thighs, hamstrings, and abs.
4. Mountain Climbers
How to Perform: Begin in a plank position. Rapidly draw one knee into your chest at a time, as if running in place. Keep your back flat and hips down throughout the movement.
Benefits: This exercise strengthens the core and enhances agility and coordination. It's a fantastic cardiovascular exercise that also engages the shoulders and triceps.
5. Tricep Dips
How to Perform: Sit on a sturdy bench or chair. With your hands next to your hips, slide your buttocks off the bench with your legs extended. Bend your arms to lower your body, then straighten them to lift yourself back up.
Benefits: Tricep dips effectively isolate and strengthen the tricep muscles, which are crucial for upper body strength and tone. They also engage the shoulders and core to some extent.
6. High Knees
How to Perform: Stand tall and jog in place, lifting your knees as high as possible with each step. Keep your upper body straight and engage your core.
Benefits: High knees are a great cardiovascular workout that also helps improve flexibility and coordination. They engage the core and can help increase your running speed and endurance.
7. Plank
How to Perform: Align yourself in a push-up position, but hold the position with your forearms on the ground. Your body should form a straight line from your head to your heels.
Benefits: Planking is excellent for building endurance in both the abs and back and stabilising the core region. It also enhances posture and overall balance.
8. Lunges
How to Perform: Stand with feet hip-width apart. Take a step forward with one leg and lower your body until both knees are bent at about 90 degrees. Make sure your front knee is directly above your ankle.
Benefits: Lunges are effective for strengthening, sculpting, and building the muscles of the legs and buttocks. They also improve balance and coordination.
9. Leg Raises
How to Perform: Lie on your back with your legs straight. Slowly lift your legs towards the ceiling, then lower them back down without letting them touch the floor.
Benefits: This exercise targets your lower abdominals and hip flexors and can also aid in improving the flexibility of your hamstrings.
10. Russian Twists
How to Perform: Sit on the floor with your knees bent and lean back slightly at an angle. Holding your hands together, twist your torso to touch the floor beside you, alternating sides.
Benefits: Russian twists strengthen and tone the obliques, help with rotational movement and contribute to a stronger, more defined core.
11. Side Plank
How to Perform: Lie on your side and prop your body up on your forearm, your body in a straight line from head to feet. Hold the position and switch sides after the set time.
Benefits: Side planks are excellent for targeting the obliques and stabilising the core, which is important for balance and spinal health.
12. Superman
How to Perform: Lie face down on the floor and stretch your arms out in front of you. Lift your arms and legs off the ground as if you are flying. Hold for a few seconds, then lower back down.
Benefits: This exercise strengthens your back muscles, which is essential for good posture and preventing lower back pain. It also engages your glutes and hamstrings.
13. Glute Bridge
How to Perform: Lie on your back with your knees bent and feet flat on the floor. Lift your hips to create a straight line from your knees to your shoulders. Squeeze your glutes at the top.
Benefits: The glute bridge is excellent for targeting the buttocks and hamstrings, as well as strengthening the core stabilisers of the lower back and hips.
14. Bicycle Crunches
How to Perform: Lie on your back with your hands behind your head. Bring your knees towards your chest and lift your shoulder blades off the ground. Rotate to bring your right elbow towards your left knee, then switch sides.
Benefits: This exercise is fantastic for engaging all parts of the abdominals, including the deep abs and obliques, making it a comprehensive core workout.
15. Arm Circles
How to Perform: Extend your arms to the sides so they're parallel to the floor. Circle your arms forward using small, controlled motions, then reverse the direction.
Benefits: This exercise helps to tone and strengthen the shoulders, upper back, and arms. It's low-impact, making it suitable for all fitness levels.
Incorporating these exercises into your routine can significantly contribute to your fitness journey, especially when aiming for fat loss and overall body toning. Remember, regular exercise, combined with a balanced diet, is the key to reaching your health goals.
4-Week Full Body Workout Plan for Weight Loss
To help you achieve your weight loss goals, we've designed a comprehensive 4-Week Full Body Workout Plan. This plan consists of our 15 bodyweight exercises, carefully structured to maximise fat burning and improve overall fitness.
The workouts are split into two phases: the Introduction Phase for the first two weeks, focusing on building a foundation, and the Intensity Increase Phase for the following two weeks, where we up the ante to push your limits. Below are the detailed workout tables for each phase.
Week 1-2: Introduction Phase (3 days per week)
| Day | Warm-Up | Circuit 1 | Rest | Circuit 2 | Cool Down |
| Monday | 5 minutes (light jogging or jumping jacks) | Jump Squats: 30 seconds Push-Ups: 10-15 reps Mountain Climbers: 30 seconds Tricep Dips: 10-15 reps | 1 minute between circuits | High Knees: 30 seconds Plank: 30 seconds hold Lunges: 10 reps each leg Leg Raises: 15 reps | 5 minutes (stretching) |
| Wednesday | 5 minutes (light jogging or jumping jacks) | Jump Squats: 30 seconds Push-Ups: 10-15 reps Mountain Climbers: 30 seconds Tricep Dips: 10-15 reps | 1 minute between circuits | High Knees: 30 seconds Plank: 30 seconds hold Lunges: 10 reps each leg Leg Raises: 15 reps | 5 minutes (stretching) |
| Friday | 5 minutes (light jogging or jumping jacks) | Jump Squats: 30 seconds Push-Ups: 10-15 reps Mountain Climbers: 30 seconds Tricep Dips: 10-15 reps | 1 minute between circuits | High Knees: 30 seconds Plank: 30 seconds hold Lunges: 10 reps each leg Leg Raises: 15 reps | 5 minutes (stretching) |
Week 3-4: Intensity Increase (4 days per week)
| Day | Warm-Up | Circuit 1 | Rest | Circuit 2 | Cool Down |
| Monday | 5 minutes (light jogging or jumping jacks) | Burpees: 30 seconds Russian Twists: 20 reps Side Plank: 20 seconds each side Superman: 15 reps | 1 minute between circuits | Glute Bridge: 15 reps Bicycle Crunches: 20 reps Squat Jumps: 30 seconds Arm Circles: 30 seconds forward and backward | 5 minutes (stretching) |
| Wednesday | 5 minutes (light jogging or jumping jacks) | Burpees: 30 seconds Russian Twists: 20 reps Side Plank: 20 seconds each side Superman: 15 reps | 1 minute between circuits | Glute Bridge: 15 reps Bicycle Crunches: 20 reps Squat Jumps: 30 seconds Arm Circles: 30 seconds forward and backward | 5 minutes (stretching) |
| Friday | 5 minutes (light jogging or jumping jacks) | Burpees: 30 seconds Russian Twists: 20 reps Side Plank: 20 seconds each side Superman: 15 reps | 1 minute between circuits | Glute Bridge: 15 reps Bicycle Crunches: 20 reps Squat Jumps: 30 seconds Arm Circles: 30 seconds forward and backward | 5 minutes (stretching) |
| Sunday | 5 minutes (light jogging or jumping jacks) | Burpees: 30 seconds Russian Twists: 20 reps Side Plank: 20 seconds each side Superman: 15 reps | 1 minute between circuits | Glute Bridge: 15 reps Bicycle Crunches: 20 reps Squat Jumps: 30 seconds Arm Circles: 30 seconds forward and backward | 5 minutes (stretching) |
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