Burn Fat with Body Weight Training

For as long as I have been working out, I have always come across people who only lift weight to get stronger and spend a lot of times looking at their guns and pecs in the mirror. I used to be one of them until one day 5 years ago a teammate and a good friend of mine invited me to workout with him. At the time I thought I was pretty strong but I didn't know what I was getting myself into. Let me tell you it was a humbling experience! On that day we did some body weight training. For a strong guy I couldn't do 20 pushups or even 10 pullups! Man, did I mention that he was smaller than me and kicked my ass in the gym! So from that day on I made it my goal to become stronger and more fitter using body weight training methods.. As a result I became stronger, faster and more agile. I also lost a lot of weight and got leaner in the process. So for today's post I'm putting a good body weight training workout. You will burn fat, get stronger, gain muscle and get lean at the same time. 


Ok so here is what you do. Perform each move for 30 seconds, take a 30 second break, and continue to the next exercise. Repeat the cycle until your 15 mins are up. To see what the exercises look like you can click on the highlighted ones to see a video of it. 


1. Judo Pushup          2. Seesaw lunge(right leg)

3. Plank Reach

• Starting in a pushup position on a smooth surface. 
• Place your hands on small towels place inline with your shoulders.    
• Now slide your right hand as far in front of you as possible and bend your left elbow to lower your body as close to the floor as you can.
• Return to the start and repeat, sliding your left hand.

4. Seesaw lunge(left leg)

5. Squat + jump combo

• Stand with your feet shoulder-width apart.    
• Lower your body as far as you can pushing your hips back and behind your knees. Pause and then stand.
• Squat again, but after this one, jump as high as you can. Upon landing, perform normal squat.
• Keep alternating between squats and jumps.

There you have it. Get started and work hard.....