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10 Fat-Burning Exercises That Use Only Your Body Weight

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10 Fat-Burning Exercises That Use Only Your Body Weight

No need for expensive gym memberships or clunky machines — some of the best body-fat burning exercises use just your bodyweight.

The only equipment you’ll need are items you probably have at home, like a jump rope, and a chair, couch, bed, or table to lean on.

Read:  15-Minute, Belly-Fat Burning Workout

Use these 10 exercises below to create a fat-burning, bodyweight workout that you can do just about anywhere.

1. Side Push-Up

Instructions:

  1. Get into a standard pushup position.
  2. Turn so that only your right hand and foot touch the ground.
  3. Raise your left arm straight into the air and keep your left foot layered on top of the right one.
  4. Slowly begin to raise and lower right side of your body to and from the floor.
  5. After completing five of these side pushups, switch sides and repeat five more times.
  6. For an easier push-up, have your knees touching the ground instead of your feet.

 

2. Plyometric Push-Ups

pushup

Instructions:

  1. Stand with your feet flat on a plyometric box or stand.
  2. Bend over and reach until your hands are flat on the floor, bending at the knees as needed.
  3. Perform 10 pushups, always keeping your feet on the box.

 

3. All-Raised Push-Up

box-pushups-2

Instructions:

  1. Set up two stands for your hands and one for your feet.
  2. Get on the stands, ensuring that you have all of fours (feet and hands) up off of the ground.
  3. Perform pushups as you would on the floor.
  4. In the dip portion of the pushup, dip below the level of your hands.
  5. Repeat 10-15 times before resting.

 

4. Burpees

Instructions:

  1. Perform a standard squat.
  2. Hold for five seconds and then kick feet back into a pushup position.
  3. Complete one whole pushup and then quickly draw your feet back into a squatting position.
  4. Immediately jump up, reaching for the sky.
  5. Quickly return to the squat and repeat every step 10 times total.

 

5. Squats

squat

Instructions:

  1. Spread your feet a shoulder width apart.
  2. Without using your hands, bend your knees and lower yourself into an almost-sitting position in mid-air.
  3. Hold this position for 10 seconds with your arms at your sides, over your head, or bent.
  4. Stand up and rest for three seconds before starting again.
  5. Perform 10 repetitions total.

 

6. One-Legged Squats

one-leg-squat

Instructions:

  1. Complete a standard squat, but using only leg at a time.
  2. Cross the unused leg over the leg that is squatting, or stick it out in front of you for balance.
  3. Lean against a wall if needed for balance.
  4. Complete five repetitions per leg to burn fat quickly and build strength in the process.

 

7. Jumping Jacks

20-Minute Cardio Workout

Instructions:

  1. Place your feet together and put your arms straight above your head.
  2. Jump, extending your arms and legs out to form “V” shapes.
  3. Immediately jump back into your straight standing position.
  4. Quickly perform this jumping jack motion for three minutes straight.

 

8. Jumping Rope

JUMP-ROPE-WORKOUT

Instructions:

  1. Hold one end of a jump rope in each hand with the rope draped in front of you.
  2. Using your wrists, flip the rope back over your head and behind you, then sweep it forward to complete the loop.
  3. As the rope approaches your feet, jump over it.
  4. Continue looping the rope around your body while jumping it, counting each jump as one repetition out of the 15-20 you should perform.

 

9. Speed-Skater Lunges

Instructions:

  1. Stand up straight with your arms at your sides and your feet a shoulder width apart.
  2. Lower yourself, pushing your right foot out behind you and placing your left foot in front of you with knee bent.
  3. As you perform the leg motion, swing your hands to correspond with the placement of each of your legs.
  4. Quickly switch legs and arms, swinging them as if ice skating and trying to keep your balance.
  5. Repeat for three to five minutes. Rest and repeat for three to five minutes more.

 

10. Arm Motion Lunges

Instructions:

  1. Perform standard lunges.
  2. While in your first lunge, hold your arms straight above your head.
  3. For the next lunge, stick each arm straight out from your side.
  4. During your next lunge, rotate your arms in small circles out to your sides.
  5. Switch back to holding your arms above your head to begin again.
  6. Complete three repetitions of each arm position per lunge and 15 lunges total.

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