Tuesday, February 05, 2019

Bodyweight Workout That Burns Fat!: No Equipment Or Gym

This bodyweight workout can be done anytime, anywhere. 

No equipment or gym needed. 

This is perfect for on the go or at-home when you don’t have time for the gym. 

You’ll be working through a circuit of descending reps of air squats, push-ups, sit-ups and lunges with a set of 15 burpees between each round. 


Start with 20 reps each of air squats, sit-ups, push-ups and reverse lunges then do 15 burpees as fast as possible. 

Rest 60 seconds.

Next, do 16 reps of each exercise and then 15 burpees, rest for 1 minute, then 12 reps of each and 15 burpees and so on, until the final round where you’ll do 4 final reps of each before finishing with one last set of burpees. 

This workout is designed to be done as fast as possible. Don’t hold back, go for it! 

20 – 16 – 12 – 8 – 4 of air squats, push-ups, reverse lunges, sit-ups, 15 burpees as fast as possible

Rest 60 seconds.

This is a great closer to add at the conclusion of any strength training workout.


Add a 60-second plank between rounds.
Add weight to the sit-ups by holding a weight plate or medicine ball.
Add an extra round by starting with 24 reps each instead of 20.

Let us know what you think of the workout in the comments below?

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