You don't need a gym to burn fat effectively. This full-body routine uses only your body weight and can be done anywhere, anytime.
Why Bodyweight Training Works
Bodyweight exercises engage multiple muscle groups simultaneously, increasing your heart rate and calorie burn. Research shows that high-intensity bodyweight circuits can burn up to 15 calories per minute.
The 10-Exercise Routine
1. Jumping Jacks (3 min)
Start with 3 minutes of jumping jacks to warm up and elevate your heart rate.
2. Squats (3 x 15 reps)
Stand with feet shoulder-width apart. Lower your body as if sitting in a chair, keeping your back straight. Return to starting position.
3. Push-Ups (3 x 10 reps)
Keep your body in a straight line from head to heels. Lower until your chest nearly touches the floor, then push back up.
4. Lunges (3 x 12 each leg)
Step forward with one leg and lower your hips until both knees are bent at 90 degrees. Alternate legs.
5. Plank (3 x 45 sec)
Hold a push-up position with your forearms on the ground. Keep your core tight and body straight.
6. Mountain Climbers (3 x 30 sec)
From a plank position, drive your knees alternately toward your chest as fast as you can.
7. Burpees (3 x 10 reps)
From standing, squat down, place hands on the floor, jump back to plank, jump forward, and explode up.
8. Bicycle Crunches (3 x 20 reps)
Lie on your back, bring your knees to 90 degrees, and alternately touch your elbows to opposite knees.
9. High Knees (3 x 30 sec)
Run in place, driving your knees as high as possible toward your chest.
10. Glute Bridges (3 x 15 reps)
Lie on your back with knees bent. Lift your hips toward the ceiling, squeeze your glutes at the top.
How to Structure Your Workout
Perform each exercise for the specified reps or time with 30 seconds rest between sets. Complete all 10 exercises for a full-body workout. Do this routine 4-5 times per week for best results.
Estimated calorie burn: 250-350 kcal per session