Having a home workout plan is the key to a successful fitness story.
And these 8 fat burning bodyweight exercises are a MUST TRY for any home worker.
As you probably already know, I just released my BBB workout plan.
28-days home workout for women, 5 times a week, ~30 minutes a day is what you need to get to your dream body.
Since my workout program includes over 100+ different exercises, a good part of them are actually badass exercises performed using nothing but your own body.
These bodyweight exercises can be done anywhere and anytime.
From complete beginners to intermediate and advanced, these workouts will spike your heart rate up through the ceiling for any fitness level.
These movements will blast fat without tapping into your muscles and will help you get fitter and stronger than ever.
You can try them out if you want to spice up your workout plan, speed up weight loss, or just burn a couple more calories at the end of your training session.
Don’t waste any more time and jump into my 8 fat burning bodyweight exercises asap.
Let’s start moving RIGHT NOW!
1. Squat Sprawl
I used to call this bodyweight exercise “From Plank To Squat” thing, but the real name is a Squat Sprawl.
Here’s how to do it right:
- From a high plank position, you should jump your feet forward into a squat position, by bringing your hands off the ground.
- While you’re in the squat position, make sure to keep it low, your back should be straight, chest out and head up.
- Pause for a second, then place hands on the ground and jump your feet back into a high plank position.
You’ll find this move a lot in my BBB Workout Plan, but in many other variations.
It’s a great one for your whole body, especially when it comes to legs, glutes, shoulders, and core.
Try it out!
2. Running Lunge
This is one of my favorite exercises when it comes to the lower body, especially legs and booty.
It looks so easy and simple, but it’s actually pretty deceiving.
Just wait until you try it out – you’ll break a sweat in a matter of reps.
Here’s how to do it right:
- Stand with your feet hip-width apart and step your right foot back, coming into a low reverse lunge.
- Shift all of your weight to your left foot, engage your glutes, straighten the back, tighten your core.
- Bring your right foot forward and simultaneously jump off your left foot, bringing right knee to your chest.
- Land softly on your left foot, and immediately step back into a low lunge to repeat.
Repeat it for as many rounds as possible in the range of 20-30 seconds, before switching to the other side.
3. Frog Kicks
Don’t judge the frog kicks by the cover – they may work like something that requires a higher fitness level when actually they are pretty easy once you figure out the movement.
They work so good on your shoulder stability engaging the shoulders, core, legs and your entire body.
Here’s how to perform it right:
- Start in a high plank position, your wrists under your shoulders and your feet hip-width apart.
- Explosively jump your feet off the floor, bringing your knees toward your elbows.
- Then, go back in the plank position while landing your feet softly back to the start.
- Make sure to keep your back straight and hips high once you land in the start position.
Set the timer on 20-30 seconds and do as many rounds as possible.
If you are a beginner and this is too much, try it out with one leg at a time before diving into the full movement.
4. Front Steps
Oh, this is a sweaty one for sure.
Targeting those quadriceps, loading those muscles with energy engaging the whole body at the same time.
Here’s how it works:
- Start in a tabletop position with your wrists under your shoulders. That’s a position that’s called Bear Crawl.
- Then get your butt back, by sitting your hips back to your heels and drop your head between your shoulders.
- From here, explosively lunge forward with your left foot and let it land where your left hand was.
- Meanwhile, lift your left hand off the floor to shoulder height.
- Reverse the movement to return to start, then repeat on the other side.
Repeat this move for at least 6 times per side, or set a timer on 30-40 seconds and repeat it as many rounds as possible.
5. Traveling Jump Squats
The other name for this exercise is “Thighs Killer” which means this one is for the legs.
And it’s a burner one for sure.
It’s like jump squats but with every jump, you go out and in. Here’s how to do it right:
- Start in a high squat position, your feet are hip-width apart, back straight, chest up.
- Continue by performing a jumping squat, but landing a bit wider with every move.
- With every jump, you’re going out, out, in, in. Two mini jumps out, then two mini jumps in.
- Keep your body as lower as you can in that low squat position, never relaxing.
Just a couple of reps and your legs will start burning like fire!
Trust me, 30 minutes of this bodyweight exercise, non-stop, and you’ll want to lay down in a fetal position and cry.
They don’t call them Thigh Killers for no reason 🙂
6. Bear Crawl Knee Taps
Remember bear crawl from the Front Steps?
Well, we’re starting off in this position again for this next one.
- Start in a tabletop position with your wrists under your shoulders and your knees on top of your hips a few inches off the floor. This table-top position is called Bear Crawl.
- From here, lift your left leg and right arm, bringing your knee to touch your opposite elbow.
- Once they touch, go back to bear crawl position again and repeat it on the other side.
This is a burner one for the quads and the shoulders.
It may look easy for starters, but just wait until you get to rep 10 or 12.
One thing to think about is keeping your knees one inch off the ground and your shoulders on top of your wrists all the time, to make sure you keep a good form.
7. Crab Kicks
Crab kicks are the next exercise on the fat burning bodyweight exercises, and there’s a great reason why – they work amazing on the whole body.
Here’s how to do it right:
- Sit on the floor with your feet flat on the ground, about shoulder-width apart, your hands under your shoulders, facing behind you, and lift your hips a few inches off the floor.
- Raise your right hand and left leg, bringing them to touch as fast as you can (b). Reverse the movement to return to start, then repeat on the other side. That’s one rep; continue alternating.
The faster you move the harder it will be.
So, try your best in the range of 30-40 seconds, performing as many rounds as possible.
8. Gorilla Squats
I know you know how to do a jumping lunge, and I know you know how to do a jumping squat.
But, can you do them both as one rep? Let’s try it out:
- Begin in a standing position with your chest up and your feet hip-width apart.
- Jump into a lunge position, bringing one foot forward and one foot back, bending both knees to 90 degrees.
- Extend through both legs, jumping as high as possible. As you jump up, switch positions of your legs, moving your front foot to the back, and your rear leg to the front.
- Once again, extend through both legs, jumping as high as possible, but this time you’re going to land with your feet should-width apart in a squat position. This is one repetition.
So, jumping lunge, jumping lunge and a squat – that’s one rep.
Let’s do as many rounds as possible in the range of 40 seconds.
For badass, fierce babes that’s up for a real challenge, do the same thing but with a burpee to finish with.
Try Out These Bodyweight Exercises RIGHT NOW!
Put on a sport-bra and some leggings on and start moving right now!
These bodyweight exercises will spice up any home workout plan or any routine out there, so make sure to try them out asap.
My BBB Workout Program is loaded with these and 100+ moves that will challenge your body to the max and push it to its limits and beyond, so make sure to check it out!
Also, don’t forget to let me know what’s your favorite move by commenting in the section below.
Oh, and don’t forget to share this with your friends, because working out is always more fun when you do it with your friends.
Till next time babes!