Bodyweight Exercise Routines For Fat Loss

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Few summers ago, my brother used this routine to drop 11 pounds in 30 days. Frankly speaking all this requires dedication and effort. As this is not going to be easy. Don’t forget a good diet goes a long way in burning all the excess fat. Here’s my idea Strict Diet + Bodyweight Exercises = Miraculous Fat Loss Results.

To implement this workout First you have to learn about Tabata principle. Tabata principle is Interval training routine developed by Dr Izumi Tabata (Japan). Basically this routine requires you to put maximum effort with routinely rest. According to him his ideal routine would look something like this

20 Second workout

10 second rest

20 Second workout

10 second rest

Same routine for 6 more times.

Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in V02Max. And the best part was these results were witness in elite athletes. Just imagine what it’ll do for mere mortals like us?

In this routine you are going to use 3-4 different exercises and rest intervals of 2 minute between the sets (1 set = 1 tabata workout routine).

You’ll start with Bodyweight squats, Push ups, lunges, plank.

Bodyweight squat (20 sec X 10 sec rest) X 8 times

Rest 2 minutes

Push ups (20 sec X 10 sec rest ) X 8 times

Rest 2 minutes

Lunges (20 sec X 10 sec rest ) X 8 times

Rest 2 minutes

Plank (20 sec X 10 sec rest ) X 8 times

Finish.

Bodyweight exercises for women

I understand women requires different needs and workout, So here is very unique bodyweight exercise for women based on Dr Tabata protocol. Instead of doing the above routines (as it is bit advance). Instead of 20 second workout pattern, I suggest you to start with 20 repetitions and 10 sec rest.

If you have problems with 20 reps, then You can do just 10 reps and rest for 5 seconds. So Your workout will look something like this

Squats (10 rep X 5 sec rest) X 10-12 sets, 2 minute break

pushup (10 rep X 5 sec rest) X 10-12 sets, 2 minute break

Lunges (10 rep X 5 sec rest) X 10-12 sets, 2 minute break

Plank (10 rep X 5 sec rest) X 10-12 sets, 2 minute break

For beginners (both men & women): if you think your body can’t handle this workout, then you can always scale your workouts to your body needs. As you grow stronger, you’ll be able to finish this workout in no time.

Source Article by Ashutosh V Mishra

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