To maximize weight loss, more specifically fat loss, we have to burn fat by training in a variety of ways to enhance performance, creating an oxygen debt, raise metabolism and work capacity (the body's ability to handle more work and exercise, body works longer and harder), and burn more calories, either during the training session or afterwards.
There is much debate as to which type of cardio or training is best for fat loss in the fitness community. Trainers and exercise enthusiasts each have their own preferences. Each method has its pros and cons. So why not combine all methods... use all methods in a training regimen?
Bodyweight exercise lends itself to flexibility and versatility to enhance fat loss. But why body weight exercise?
Accessibility- you can do body weight exercises anywhere with little to no equipment
Performance- body weight training improves performance in strength endurance and conditioning
Fun- bodyweight exercises are just plain fun
Let me introduce three concepts that you can use with body weight exercises. You can use all three concepts into a single body weight conditioning program using high intensity methods to boost fat loss and build strength and endurance.
The first concept is timed density. Timed density is a method of exercise program that combines body weight exercise circuits in a full body workout. You pick a number of exercises and do them in a circuit back-to-back one after another without rest. For each exercise, you set a time limit. The challenge would be to do as many reps as you can in that period of time. Then go to the next exercise and do the same. Repeat each circuit several times.
The second concept is the straight set concept. You'll do straight sets of body weight exercises in a circuit, without the timed density approach. This increases general conditioning and strength endurance.
Next comes the high intensity interval training or HIIT for short. You alternate high intensity exercise with periods of low intense exercise or rest (called active rest). For example, with distance work or cardio, you pick a short distance, let's say 100m , 200m, or 400 m sprints. Then sprint that distance, res by walking or jogging very slowly the same amount of distance. And repeat as desired.
For HIIT, you may also alternate different exercises by combining body weight and cardio into one workout.
So here's the program that uses all three approaches into a full body workout. It is a 3-day per week program with each workout completed in under 30 minutes.
Day 1: strength endurance; circuit day
Day 2: distance and body weight exercise combo; work capacity day
Day 3: HIIT bodyweight conditioning- timed density day
Day 1
pushups x20
chinups x10
crunches x50
hindu pushups x20
pullups x10
V-ups x20
rest 60s, repeat 4x
Day 2,
done at park and outdoors
30s sprint
burpees x10
walk back to starting point/rest
30s sprint
pushups x15
30s sprint
mountain climber
30s sprint
situps 100 reps
repeat 2x
rest 3 minutes
tabata sprints, preferably done on hills 20s/10s x 8
can be done in under 30 minutes
Day 3,
park or in backyard gym
walking lunges 1 minute, 45s, 30s, 15s
jumping jacks 1 minute, 45s, 30s, 15s
chinnies 1 minute, 45s, 30s, 15s
burp 1 minute, 45s, 30s, 15s
plank hold 1 minute, 45s, 30s, 15s
dips 1 minute, 45s, 30s, 15s
rest 90s between each circuit
can be done in under 25 minutes
With one workout, metabolism elevated up to 48 hours. You burn more calories after each workout. The results are also improved strength endurance and conditioning and you'll be able to work longer and harder as body adapts.
Try this approach to training and watch your body melt away the fat and your fitness level rise.
Train Hard. Train Safely. Train Smart.
If you have any questions or comments, don't hesitate to leave a comment below or email me at ZQH245@gmail.com or ZQH250@gmail.com
Related posts:
- The Merits of Bodyweight Exercise Training for Strength and Conditioning Bodyweight exercise training is perhaps the best exercise modality system for getting anyone into shape and improving their fitness, strength, cardio and conditioning levels, in terms of convenience and accessibility (see bodyweight training primer). Bodyweight exercise offers enough variety and options to avoid boredom and stagnation while keeping you interested in pursuing the routines for later [...]...
- Bodyweight Exercise Training Guide: Build Muscle, Lose Fat, and Improve Conditioning- Part 2 In part 1 of this series, we talked about the benefits of body weight training. Here we’ll continue on with what an effective body weight workout looks like and how you can structure your own routines to build muscle and lose fat. photo credit: lululemon Athletica Now, let’s get to the actual meat of a body weight [...]...
- Bodyweight Exercise Training Guide: Build Muscle, Lose Fat, and Improve Conditioning- Part 3 In part 2, we talked about the proper structure and programming of a body weight routine, now we’ll focus on how you can apply the methods of progression to make your workouts harder and tougher to get the desired stimulus and results from the training. photo credit: army.mil As you recall, you must provide an ever-increasing stress [...]...
- Bodyweight Exercise Training Guide: Build Muscle, Lose Fat, and Improve Conditioning- Part 1 This is a very lengthy 3-parts article series detailing bodyweight exercise training and how to build muscle without weights. After reading, you’ll know the basic elements of an effective and efficient bodyweight program. You’ll know how to actually build muscle without weights using a bodyweight exercise training program because it’s entirely possible, despite popular conceptions. [...]...
- 3 Circuit Training Example Routines: Proven and Effective Bodyweight Workouts Here are 3 circuit training examples of proven and effective workouts that I’ve used in the past with great success. They are adapted from bodyweight training principles of proper program creation. If you haven’t, refer to the bodyweight exercise training guide and make sure you understand how to put together a routine tailored [...]...
- 100 Burpees Fat Loss Challenge: A No-Nonsense Bodyweight Fitness Exercise Workout at Home An effective fitness exercise workout at home could be short, brief, and intense all at the same time. It doesn’t take dozens of bodyweight exercises or a plethora of “secret” and fancy movements from Wing Chun Kung Fu to get your heart pumping. Make no mistake but be informed. photo credit: spjwebster Now you’ve probably heard of [...]...
- Lose Fat Easily with High Intensity Interval Workouts: Part 2 In part 1 of this series, I outlined the benefits and scientific reasoning behind the superiority of interval workouts for fat loss over traditional LSD cardio. Now here in part 2 we’ll put this interval theory to practice and use to help you get started on the fat loss path of success. photo credit: Malkav There are [...]...
- Short Workouts for Fat Loss: Lose Fat with HIIT- Part 2 In part 1 of short workouts for fat loss, we went over why short workouts are better for fat loss and how you can benefit from these HIIT cardio sessions to lose more fat. The benefits are, maintenance of muscle mass increased metabolism increase speed, strength, endurance, conditioning, and general fitness time efficient convenient workouts And here, I’m going to show you [...]...
- Weight Vest for Bodyweight Training Strength Training is resistance training. Bodybuilding workouts uses resistance to stimulate and thrash your muscles into new growth. But resistance training is still resistance training. Whether you’re trying to maintain or gain new muscles, or lose fat, you’re using resistance as a stimulus for body composition purposes and goals. Resistance is really just extra loading, extra [...]...
- The Ultimate Exercise to Lose Body Fat What is the best and ultimate exercise to help you lose the most body fat in a short amount of time? I think that’s a top question that many dieters want to know. The answer is simply, the barbell back squat. Why the squat? The squat is a compound free weight exercise that works multiple major [...]...