A Simple Bodyweight Based Workout

10 minute Workouts, 15 minute Workouts, 20 minute Workouts

Bodyweight training is effective as hell for fat loss.

Honestly, don’t underestimate it.

You can accomplish so much work in a very short amount of time using a simple bodyweight training only template.

The same rules apply for a bodyweight based training session:

  • NO crunches (micro-trauma to your spine!)
  • Multi-Joint Movements (Squats, hip hinge, upper press, upper pull, etc)
  • Limited or no rest periods (we want a training effect)
  • Keep the main thing, the main thing with bodyweight training.

Also, get away from fancy/complicated exercises.  I promise you that you won’t get any greater training effect out of fancy circus-like movements as opposed to basics.

Keep it simple and get it done.  I will show my cards early here in this post.

Here is a perfect workout for you in a pinch…

10 bodyweight squats


10 push ups

20 Jumping Jacks

10 Reverse Lunges

  • Rinse and repeat.
  • Complete as many rounds as possible in 10 minutes, 15 minutes or a 20 minute time limit.
  • Transition from movement to movement WITHOUT REST for the duration of the time limit that you choose (10min, 15min, 20min)
  • This is an timed based AMAP (as many as possible) workout
  • Start slow, this may crush you harder than you think.

I spent a number of months using strictly bodyweight training for fat loss when I lived in my apartment.

I got an incredible training effect from the workouts that I designed.  Some were more “flowing” than others.

These days, I use the exact workout listed above for 2-3 rounds before my kettlebell/suspension trainer fusion workouts.  I can activate a large amount of musculature rather quickly and safely, increase core temperature and blood flow to joints, grease the groove on fundamental movement patterns all while preparing myself mentally for the work about to be done.

The downside is that bodyweight training has it’s limits with regard to progression.  Like anything you cannot perform the same workout over and over and expect to see results.  Adaptation will occur and something about the workout/program will have to be tweaked.

Did you notice anything else about the workout above?

No pulling movements.  If you don’t have a bar of some kind or some straps, awesomely big bang movements such as chin ups/pull ups and inverted rows are a no go.  Some people say, “Use chairs for inverted rows”.  That advice is a stretch and quite frankly chairs for inverted rows were unstable as hell when I last tried it.

What I have found is that for the biggest return on your time investment, any tweaking that is done is most commonly got to be an increase in loading.

What do I mean by loading?

Meaning you have to add weight of som kind, either in the form of a weight vest or external loading with any number of training tools (dumbbells, kettlebells, barbells, etc) to continue to see accelerated fat loss, strength gains, etc.

The body adapts quickly to physical exertion.  Be aware of this if you are frustrated with your current regimen…

Have you changed anything lately?  Chances are you probably have not.

Bodyweight training isn’t the end all be all, but it is a refreshing change from the gym, it’s free, can be performed anywhere and can be progressed or dialed back very easily based on your training level.

Give it a go.

Tell me what you think in the comments section…

More to come… Just warming up here… 🙂


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