Here's one of my favorite bodyweight only workouts for fat loss: Perform 6 rounds of:
- Spinal Rock, 30 seconds
- Leg Swoop, 30 seconds
- Jump Squat, 30 seconds
- Quad Squat, 30 seconds
For example, start off with the spinal rock and perform it for 30 seconds.
After the 30 seconds, move straight to the leg swoop and perform this exercise for 30 seconds.
Continue in this manner until you complete the quad squat for 30 seconds.
Go straight back to spinal rocks for the second round.
Complete a total of 6 rounds.
If 6 rounds are too difficult for you, then you can start off with 3 rounds, and steadily build yourself up to 6 rounds.
Help! I've Never Heard of These Exercises Have you tried this workout? Well of course you can't try the workout if you have not heard of these exercises.
I will try to describe these movements as best as I can: Spinal Rock - Sit on the floor with your knees bent and feet flat in front of you.
Roll back smoothly, and tuck your knees towards your chest.
Once the bottom of your feet are parallel to the floor, reverse the movement back to starting position.
Make sure to breath deeply and keep your stomach tight.
Leg Swoop - Start off in squat position.
Place your hands on the floor in front of you.
The idea here is while keeping your hands on the floor, you are to move your right foot towards the left side of your body.
You will have to twist your body in order to achieve this.
Jump Squat - The jump squat is a rather easy exercise to perform, but one of the most intense exercises out there.
Very simple: drop down into a squat and explode up and jump as high as you can.
Make sure to keep your back straight and core tight.
Quad Squat - Squat down on the floor.
Place your hands on the ground and fall forward so that your back is parallel to the floor while keeping your knees bent.
This position looks like apushup position, except for the fact that your knees are bend your feet are in line with your butt.
The idea is to drop your body to the ground, almost like a push up.
But the main difference is that you're bending your elbows and knees at the same time.
Go as low as you can and push back up to starting position.