Tired of always being restricted to doing your workouts in the gym? It doesn’t have to be this way. In fact, you can get a great workout anywhere you happen to be. What it boils down to is having an arsenal of bodyweight movements which will give you the best bang for your buck, allowing you to see remarkable fat burning and strengthening benefits.
To help get you started, we’ve come up with your very own do-anywhere fat burning bodyweight workout program. This workout should only take you 20 minutes to complete and can be done at home, at work, out in the park, or while you’re away for travel.
There is no longer any excuse for not getting in a good workout session. Now, let’s get sweating!
Exercise 1: Burpees
Ready to get your heart rate up? Burpees will get the job done. This move works every single muscle in your body and taxes the cardiovascular system, so you’ll be torching calories quickly.
Start: Get into a standing position with the arms hanging naturally down by your sides, feet about hip width apart.
Move: Squat down and place hands on the ground, knees fully bent. Rebound up off the ground, jumping as high as possible while extending your legs and reaching your arms above the head. Upon landing, move right back into the squat position to complete the next rep.
Tip: Avoid doing this exercise on a concrete surface if possible as it can lead to knee pain due to the excess stress coming down on the joints.
Exercise 2: Push-Ups
The classic push-up is the next bodyweight move for this workout session. Feel free to adapt this to any push-up variation you prefer based on your fitness level.
Start: Get down in a prone position, balancing on your toes with the legs extended. Your hands will be placed shoulder-width apart, arms extended.
Move: Keeping the abs contracted and the spinal column straight, bend the elbows as you lower yourself down to the ground. Pause when your sternum is almost touching the ground and then press up to compete the rep.
Tip: Remember to keep your head looking down while doing this exercise. Don’t look up as this will place excess strain on the neck joints.
Exercise 3: Walking Lunges with A Twist
A killer lower body move with a twist – this one will hit your glutes, hamstrings, quads, as well as your obliques.
Start: Stand in an upright position with feet about hip width apart. Hands should be positioned by your ears, elbows bent.
Move: Take one step forward about a foot or two (whatever is comfortable) and plant the foot on the ground. Begin to bend the forward leg as you lunge down, touching the back knee to the ground. As you lower, twist towards the front leg with the upper body. Reverse out of the lunge and twist back to center. Step forward with the opposite leg, repeating the above steps, to complete one rep of the exercise.
Tip: For added difficulty, take a brief pause at the bottom of the lunge position. This will increase the total time under tension your lower body muscles are experiencing.
Exercise 4: Traveling Plank
This variation on the classic plank exercise will increase the difficulty and recruit every single muscle fiber in your core.
Start: Position yourself in a prone position, facing the ground. Your legs will be extended and you’ll balance on your toes. Place your elbows under your shoulders and balance on your forearms. Your back should be flat like a tabletop in this position.
Move: Hold this starting position for five seconds, then take one step to the right side with your right leg and arm, following with the left leg and arm. Hold this position for five seconds. Repeat the process until half the reps are completed, then repeat the steps to the left side.
Tip: Make sure to keep the abs tight as you do this movement while also squeezing the glutes. This will help keep your back and hips in proper alignment to prevent the development of lower back pain.
Exercise 5: Mountain Climbers
Another great cardio move to get your heart rate up, mountain climbers will also activate your abdominal muscles as well.
Start: You’ll start this exercise in a push-up position, with legs extended behind you and hands on the ground, shoulder-width apart. Keep your body parallel to the ground, with your back and hips in a straight line.
Move: Once balanced, drive one leg into the chest, bending the knee as you do so. Once in position, reverse direction and as you do so, pull the other knee inward. Keep alternating legs until all reps are completed.
Tip: Mind-muscle connection on this move is key! Make sure that you focus on driving the knees into the body by contracting the ab muscles for optimal results. Keep your hips low, and focus on explosive, fast movements as you drive your knees toward your chest.
Exercise 6: Jump Squats
This move is great for building lower body strength as well as improving your power. It’ll also torch calories quickly as your heart rate skyrockets.
Start: Get into an upright standing position with the feet about hip width apart.
Move: Bend at the knees and squat down as low as you can, pulling your arms back behind you. Rebound up off the ground, jumping as high off the ground as possible, swinging your arms through and above your head. Upon landing, move right back down into the squat position and continue with the next rep.
Tip: When doing this exercise, be sure that you land with the knees moving over the toes to avoid suffering from knee pain.
Exercise 7: Crab Walk
The crab walk is a great exercise for testing your balance and agility, and it does a good job of hitting the triceps and shoulder muscles.
Start: From a seated position with your knees bent and feet planted on the ground, place your hands on the ground beneath your shoulders. With your weight evenly distributed between your feet and hands, lift your hips so your body is just hovering above the ground.
Move: Begin to take one step back with the right foot and hand, followed by the left foot and hand. Continue to walk both arms and legs in the backwards direction as you move across the floor. Keep the abs and glutes tight and hips up off the ground as you do this.
Tip: With this exercise, you don’t want to take too large of steps or it may be challenging to control. Smaller steps will tend to work better for most people.
Exercise 8: Bicycle Crunch
The bicycle crunch is great for those looking to challenge their core as it’ll hit both the rectus abdominis and the oblique muscles.
Start: Lay supine on the ground with the legs extended and hands by the ears, elbows bent.
Move: Bring one knee up towards the body and as you do, lift the upper body and cross over so the opposing elbow moves towards the knee. Lower that leg and untwist to center. Lift the next leg and repeat the process with the other elbow this time. Continue alternating sides simultaneously until all reps are complete. Note you should never lower the upper body fully back on the ground until the exercise is finished.
Tip: To see best results with this movement, perform it in a slow and controlled fashion. Some people rush the movement, which takes the strain off the muscles.
Your Workout Protocol
Now that you have a selection of exercises to perform, let’s put them together in a workout set-up, done in a timed format.
You will perform each exercise, doing as many reps as you possibly can in a one-minute time frame. After each minute interval is up, rest for 15 seconds and then move onto the next exercise.
Once the entire circuit is completed, repeat a second time through. This will take you 20 minutes total.
Note, if you need to stop and rest during the minute, do so but pick back up again as soon as possible once you have recovered.
Do this workout two to three times per week and you will see results, both in your performance and your physique.
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