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Torch Fat And Build Strength With This Body-Weight Workout

Short on time or equipment?

Traveling and no access to a gym?

We've got you covered! 

Our high-tempo, body-weight workout is specifically designed to shred fat and build some serious strength and endurance. All you need is some space. 

You will complete the workout below, aiming for as many rounds as possible in the designated time. 

Before starting your body-weight workout, make sure you complete a full warm-up  to allow for maximal performance and decrease your risk of injury.

The workout will follow a circuit format. Once you complete the first exercise move right into the next until all the exercises are completed in order. Once you finish the circuit take a :30-:45 rest before starting over. Complete as many perfect rounds as possible in the allotted time. Be sure to record how many rounds you were able to complete after each workout. 

The Format:

Beginner: 10 minutes. 10 reps of each exercise

Advanced: 12 minutes, 12 reps of each exercise

The Workout:

  1. Body-Weight Jump
  2. Push-Up to Inchworm
  3. Lateral Lunge
  4. Reverse Lunge
  5. Mountain Climber
  6. Front Plank Arm March

1. Body-Weight Jump

The body-weight jump is a great exercise to improve the strength and power of your lower-body. Because they are extremely challenging and fast paced, they are also great for burning fat and improving your cardio. If you are new to body-weight jumps or have any knee problems, keep your jumps small or stick to body-weight squats.

Key Points:

  • Start in an athletic position with feet hip width
  • Knees should be bent with hips and arms back
  • Keep good upper posture with a flat back
  • Throw hands up to chest height as you jump
  • Land softly in starting position

2. Push-Up to Inchworm 

The push-up to inchworm is a fantastic catchall upper-body exercise. The push-up challenges upper-body strength and core stability - leading to better arms and abs. The inchworm is great way to improve the flexibility of your hamstrings and really work the stability of your shoulders. If you are new to push-ups, do them off an elevated surface like a chair or table and exclude the inchworm.

Be sure to master the push-up before adding the inchworm!

Key Points:

  • Start in a push-up position with hands under shoulders
  • Keep hips tucked and stomach braced
  • Complete one push-up  
  • Walk hands in as far as possible keeping legs straight
  • Walk hands back to push-up position and repeat 

3. Body-Weight Lateral Lunge

One of the best tools to improve strength and burn fat is single-leg exercises like lunges. Because they tend to be higher in reps they are the perfect way to keep your heart-rate elevated and burn calories. Lateral lunges are a great way to tone and strengthen your quads, glutes and adductors (inner thigh). We especially like them because they add a frontal-plane (side-to-side) component to your training. If you have knee pain, keep your range-of-motion small and really sit your hips back. 

Key Points: 

  • Start tall with feet together
  • Stride out 2-3 feet with one leg
  • Sit back into that hip while reaching hands forward
  • Try to create as much distance between hands and hips
  • Keep opposite leg straight
  • Return to starting position and switch sides
    * if you are on week one (10 reps) this means you will complete 10 reps/side or 20 total. 

4. Body-Weight Reverse Lunge

The reverse lunge has a similar training effect as the lateral lunge, but targets more of the glutes. The narrow base of support also provides a great challenge to your coordination, balance and core strength to keep you upright and in position. If you are new to reverse lunges keep your motion small.

Key Points:

  • Start tall with feet together
  • Stride back 2-3 feet with one foot
  • Keep your weight in the front foot throughout
  • In the bottom position legs should be close to 90 degree angles
  • Go as low as possible with good balance and posture
  • Drive through floor with front foot and return to starting position
    * if you are on week one (10 reps) this means you will complete 10 reps/side or 20 total. 

5. Mountain Climber

Here is where you will really test your cardio as well as your core and shoulder stability. If you are new to mountain climber, start with your hands on an elevated bench or chair rather than the floor.  

Key Points

  • Maintain a stable upper-body plank position throughout
  • Keep hands placed directly under shoulders
  • Quickly bring one knee forward at a time, while keeping the back leg straight
    * if you are on week one (10 reps) this means you will complete 10 reps/side or 20 total. 

6. Front Plank Arm March

You will finish off your circuit with one of our more challenging plank variations. Placing this at the end of your session is a great way to test your core strength as you will be fatigued and breathing hard. Reaching one arm out in front drastically increases the level of difficulty in the front plank. If you are new to planks do them off an elevated surface like a couch and hold for :20-:30.

Learn how to do the perfect plank, HERE!

Key Points:

  • Start in plank position with fists directly under eyes
  • Keep feet wide, hips tucked and stomach braced
  • With no body movement, slowly reach one arm out front
  • Increase difficulty by narrowing feet and reaching further
    * if you are on week one (10 reps) this means you will complete 10 reps/side or 20 total. 


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