For years, I tried to lose fat and build a more attractive body. I went to the gym regularly and did a lot of cardio. Nothing worked. Next, I tried bodyweight only workouts. The results came at lightning speed. At the time, I had no idea why bodyweight workouts are better than anything else I’ve ever tried.
But after doing some research, I realized that it was because all bodyweight exercises were compound in nature. Compound movements are exercises that work more than one muscle group. The more muscle mass you engage in a session, the more growth hormone and testosterone you will release.
Growth hormone and testosterone are two hormones that have been linked to fat loss. Therefore, the secret of my results is to engage a lot of muscle mass in a single session. This is why I stick to full body workouts to improve my physique and fitness.
The following are some of my favorite bodyweight exercise routines:
Bodyweight Workout #1
Perform 7 rounds of:
- jump squat
- Lunge Jumps – Alternate
- quad jump
- Shoulder Bridge – Threaded
- Spinal Rock Hip Snaps
- Table Push Split Swing
- Wall squat (the chair)
Perform each exercise for 24 seconds before moving on to the next move. This workout should not last more than 20 minutes.
Bodyweight Workout #2
Perform 10 rounds of:
- Table Push Split Swing
- Side Plank to Scorpion
- Shin Box Spinal Rock
Perform each exercise for 40 seconds before moving on to the next move. This workout should not last more than 20 minutes.
Bodyweight Workout #3
Do 3 rounds of:
- Push Up – Isometric One Position
- Push Up – Isometric Position Two
- Push Up – Isometric Position Three
- pillow twist
- Lunge Jumps – Alternate
- leg strike
- Horizontal Pull – Isometric Position One
- Horizontal Pull – Isometric Position Two
Perform each exercise for 50 seconds before moving on to the next movement. This workout should not last more than 20 minutes.
Use these high-intensity bodyweight routines to help you lose fat and build lean muscle mass in the comfort of your own home.