A Body-Weight Workout Routine to Make You Sweat Buckets!

Not everyone has the time to go to the gym, so in this post I’m going to give you workout, that you can complete pretty quickly, and involves nothing more than your own body-weight.

“The Bodyweight Fat Burner Workout”

So, this workout does exactly what it says! It’s a workout which only consists of body-weight exercises, and is a sure way to start burning fat.

Again, for the best results you must combine exercise with a healthy diet and you also must also be motivated. The last one sometimes being the hardest obstacle to overcome.

The only thing you’ll need for this workout will be the great outdoors and yourself of course! I would recommend your local park. Try finding a park that’s not so busy to get used to the routine.

Instead of the scale from 1-10 I used in the last post, I’m going to be using a percentage this time. (e.g jog for 3 seconds at 40% of you maximum effort.)


Warm up
Before any workout we must warm up properly. 3-5 minutes of light jogging, nothing to much. Again gradually work this down to a standstill.


Squats (Set 1)
Squats are such an effective exercise. In the last post we used barbells, but this time you will hold your hands out infront of your body. Aim for 12 reps. Remember to keep your back straight! Give yourself 30-45 seconds rest.


Jogging / Sprints (Set 1)
Start with 30 seconds of jogging at a low pace, about 30% of your maximum then do 30 seconds at 70 – 80% of your maximum effort. Finish off this set with another 60 seconds at around 30% of you maximum. Give your self a minute to recuperate.
After your rest, do about 3 minutes of light jogging at around 35% of your maximum effort. Gradually work yourself down until you’re jogging on the spot. Now it’s time for some shadow boxing!

Shadow Boxing (Set 1)
No, shadow boxing is not fighting your own shadow! Shadow boxing is basically where you pretend you have someone in front of you while you throw some punches. Start with slow jabs using both fists. Mix up the punches, left hook, right uppercut etc. Start to speed up the jabs, until you reach 90% of your maximum. When you’ve reached 90% keep up the pace for 20 seconds. Now bring the pace of your jabs back down and continue with the light jabs for 30 seconds. Finally end this set with 30 seconds of fast jabs, again at around 90% of your maximum effort. You’re really working up a sweat now!

Press-ups / Planks (Set 1)
12 press ups then straight into plank position and hold that for 10 seconds

Squats (Set 2)
3 sets of 12 reps with 30 seconds rest.

Jogging / Sprints (Set 2)
2 minutes slow paced jogging, 20 seconds sprint, then 60 seconds slow paced jogging again.

Squats (set 2)
3 sets of 12 reps with a 30 second rest in between each set.

Just a fast walk for 60 seconds. Nice deep breaths, and use this time wisely!

Shadow Boxing (Set 2)
Start off the same as before, but this time do 30 alternative punches as quick as you can, then finish off with light punches for 30 seconds.

Press-ups / Planks
12 press-ups then hold the plank position for 10 seconds. Do this 3 times with 30 seconds rest in between each one.

Jogging / Sprints (Final Set)
3 minutes light jogging 10 seconds sprint, then gradually work it down to a standstill. You’re done!Again you can change this workout round to suit yourself. This workout is more aimed towards those that don’t have access to a gym, but that doesn’t mean you can’t take some of these exercises and some exercises from the other workout and create your very own workout!

Just remember to keep it at a high intensity!


Until next time,

Keep Focused,

Chris Sherlock


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