Bodyweight Exercises for Fat Loss

Train at home with bodyweight exercises

burpees at crossfit

Burpees are awesome exercises

Guest post by Craig Ballantyne, CSCS, MS

A couple of years ago, in response to reader demands, I put together
a little workout called Bodyweight Cardio.

It was a hit, and last spring I created an even better version
called “Bodyweight Cardio 3“.

And within that program, the most popular was Workout B, where you
do 5 circuits of 5 exercises, spending 1 minute on each exercise

I want to give you the first 3 rounds today. Here we go:

Round #1

  • Jumping Jacks
  • Bodyweight Squats
  • T Push-ups (alternate sides)
  • Repeated Vertical Jumps
  • Prisoner Lunges

Round #2

  • Push-up
  • Prisoner Squat
  • Squat Thrust
  • Duck Under
  • Burpee

Round #3

  • Seal Jump
  • Spiderman Climb
  • Get Up
  • Side-Step
  • Run in Place

Again, this was one of my most popular programs of 2010, and if you
want Rounds 4 & 5, plus workouts A, C, and D from that program, AND
more at home bodyweight workouts, you can get them all for only $19.95:

More at-home workouts on the way,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

Photo: Aaron Schmidt CC BY-NC-SA 2.0

Affiliate links contained.

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20 Responses to “Bodyweight Exercises for Fat Loss”

  1. Anne says:

    I love bodyweight workouts. I hate going to the gym, so this is something that I can do at home. I’m going to check this out. Thanks, Todd.

  2. Tim says:

    I actually really love going to the gym, but I just don’t have the time anymore. These bodyweight programs are looking more and more appealing to me. And for $20, that seems like a pretty sweet deal. I’m on my way to look into this some more.

  3. Todd says:

    @Anne and @Tim, I think you’ll love Craig’s workouts. He’s put together some fantastic programs to follow. I highly recommend Turbulence Training. You get so much for the money.

  4. Peter@BOR says:

    This is exactly what I’ve been looking for. I’ve been putting my own workouts together, but having a professional at that price is too awesome to pass up. BTW, I love your blog.

  5. I suck at T pushups but can totally see me putting on red spandex and rockin some Spiderman fun.

  6. Todd says:

    @Julie, I bet that you’d rock those push-ups with some practice.

  7. [...] This post was mentioned on Twitter by Todd Boyer, Todd Boyer. Todd Boyer said: Lose Weight Using Bodyweight Exercises #fatloss #weightloss [...]

  8. Larry Lewis says:

    I love performing body weight exercises, press ups, burpess, squats, they all get you sweating, getting your muscles working, and you need no eqipment and can do them anywhere. Awesome!

  9. Rick Kaselj says:

    Bodyweight stuff is great.

    So is Craig’s stuff.

    Rick Kaselj of


  10. Todd says:

    @Larry and @Rick, you’re both right. Bodyweight exercises rock. They work your muscles hard and really pushes the heart rate.

    Rick, I agree about Craig’s workouts. Simply amazing.

  11. Bodyweight exercises are great for fat loss and conditioning. Not quite as good for strength or muscle mass, but bodyweight workouts definitely have their place in fitness. Take P90X for instance… no really, please take these P90X dvds, I have no use for them. =)

  12. Todd says:

    LMAO Steve, that last line made me chuckle. I have some P90X dvds that are in the same boat. Maybe I’ll give ‘em away or something.

    You’re right, when it comes to building muscle and strength, nothing equals free weights. The bodyweight workouts are great for anybody shedding weight, or just trying to stay fit during busy times.

  13. When I’m too mental to comment, I tweet. Is that cool? I tweeted this :)

  14. Todd says:

    @Julie, tweets are always welcomed–as are comments, Diggs, etc. Oh, and let us never forget the Facebook Like. That’s like the Holy Grail of social media right now. :)

  15. Bodyweight cardio is king! Why waste time on a treadmill talking to your friend on the next treadmill over when you can get a fat blasting workout done in half the time. They are tough and challenging but that’s what makes them so effective. Craig’s stuff is killer.

  16. Todd says:

    I admit, I actually love doing HIIT and Fartlek training on the treadmill. 25 minutes and I’m done. :) I get what you’re saying though–bodyweight cardio is a fantastic workout, and kills two birds with one stone.

  17. [...] time daily to focus on what’s really important to you. For instance if it’s important to exercise, think about that and make sure that it’s ingrained in your [...]

  18. Oh, here come the Burpees again! :)

    I like a little body eight cardio once in a while to mix it up.

    I definitely agree with Susan that it’s way more tolerable than a treadmill. Especially since you can do it in the comfort of your own home rather than at the gym surrounded by phonies. “Like, oh my gosh…!”


  19. Todd says:

    Hahaha Matt, that last line cracked me up. I’m loving the bodyweight workouts, but I need to find balance with doing weight training, because I LOVE that part of training.

    I’m working on a plan that will combine the two. I think I came up with something when I revisited Stronglifts 5×5.

  20. Arnold Weisengruber says:

    I hope I could do this by by own and at my home. I am not exactly a gym person but I love to lose those unwanted fats.

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