Search Weight Loss Topics:




Apr 21

Try This 6-Week Bodyweight-Only Fat Loss Routine – FitnessVolt.com

Lose Weight Safely Comments Off on Try This 6-Week Bodyweight-Only Fat Loss Routine – FitnessVolt.com

When it comes to weight/fat loss, you dont necessarily need cardio machines and other fitness tools to accomplish your goal/s. Unlike with resistance training where youll likely benefit more from having a few pieces of equipment.

Now, of course, its definitely nice to have an elliptical, treadmill, or whatever we use for indoor cardio. But thats just not an option for most of us right now. So today, we want to guide you through a 6-week bodyweight-only regime thatll strip the pounds away (if your diet and other lifestyle choices are in check) while getting you stronger and more toned simultaneously.

The goal is to not let the current situation drag us back into old, bad habits, but rather, to create new ones as a result.

These workouts are strictly bodyweight-only. Each week will involve the same exercises and exercise duration to keep the routine simple. The workouts will be done in EMOM (Every Minute On The Minute) fashion to maintain a productive session structure. Youll do 12 reps per exercise and then you can use the remaining time to rest until the next minute/exercise.

Some exercises will have a time requirement because counting reps is not possible.

The workout will consist of seven exercises with variations noted for every level. We recommend doing this routine 3-4 days per week, although, you can obviously adjust according to your schedule and experience level. But all we ask is that you make it a priority to stick to the routine without excuses (if youre able to do so).

As far as how much weight/fat you can lose, well, that depends on how big of an energy deficit you are in overall, spanning the next two months.

But if youre strict with your diet, losing 1-2 pounds per week is very possible. This is also a recommended, safe amount of weight to lose per week, as well for most people.

This workout wont take up much of your time either because the key to weight loss is keeping the intensity up. As a result, your heart rate will remain elevated and youll have to consume more oxygen to keep up. In turn, your body will burn more calories during and even after the workouts.

This is referred to as excess post-exercise oxygen consumption or EPOC. (1)

Following physical activity, the body has to use more oxygen to restore back to homeostasis/basic metabolic function. The higher the intensity during the workout, the more effectively this process can occur.

Now, to maximize this process and do everything right from the beginning, you should take a minimum of five minutes to do some warm-up activity to optimize the mechanisms which optimize EPOC. Do some light jogging, jumping jacks, jump rope, and anything similar.

This gets your blood flowing, increases the heart rate, and conditions your joints in preparation for the workout. Also very important is to have some water or a quality sports drink close by as well to stay hydrated during the session.

Here well provide the workout with the exercises and instructions. Remember, the workouts are to be performed EMOM style. Do 12 reps of each exercise and use whatever time you have left to rest, or do light cardio activity in between. For some exercises, youll have to count a specific time (e.g. 20 seconds instead of 12 reps) as you wont be able to count reps.

Do one set of each exercise and then move onto the next one. Youll only have to do this workout once and done. Keep the intensity up and make sure you give a full effort for each exercise. And again, remember to do at least a 5-minute warm-up.

Burpees are a top choice for calorie-burning exercises that works the upper and lower body in an explosive manner. Now, depending on your current level of training experience, you can do the push-up thats involved in the burpee or you can leave it out. This way, most people can do it.

To do it:

A very common bodyweight cardio exercise, the mountain climber is lower impact than jumping exercises. But, youll definitely burn lots of calories. Its also effective for the core muscles. Now, you probably wont be able to count twelve reps on each side. So instead, count 20 seconds.

To do it:

For those who may have difficulty with this exercise, elevate your upper body a few feet off the floor and try to do the exercise the best you can.

The plyo push-up is an explosive upper body movement that works the chest, shoulder, triceps, and even core muscles. And its more difficult than a basic push-up because your hands leave the ground momentarily. That means youll have to press with more force to accomplish this.

Now, we understand this isnt possible for everyone. It may also not be challenging enough for certain people. Thats ok though, there are a few different variations you can do to address either one. Well explain each one below the workout instructions.

To do it:

To make the exercise easier for those who cant do these, either do it on your knees, on an elevated surface or use a wall depending on your level of strength.

To make the exercise more difficult, elevate your feet onto a platform (e.g. bench, chair, bed, etc). Or, do the basic plyo push-up but jump your feet up as you clap your hands.

Step up jumps are a great lower body builder and endurance exercise. You will need something to step up onto like a bench, chair, or anything similar.

To do it:

To make the exercise more difficult, hold some light weights in your hands. For those who cannot do this exercise, simply step up onto the platform and alternate without the jump. But do it at a relatively quick tempo.

Theres really only one way to do this exercise but its doable for those who have decent upper body strength and balance plus lower body mobility. Do this exercise as fast as you can!

To do it:

You could do this on an elevated platform to make it a little less challenging.

Planks are a great core strengthening and full-body stability exercise. But if we can add some upper body movement well also build overall strength in the top half of the body.

Each time you return to the plank position, thats one rep.

You can do this on your knees if you find this to be too difficult.

Literally anyone can do jumping jacks. Its a great full-body exercise that has been around forever. Do 20 seconds of jumping jacks to finish off this bodyweight cardio workout.

To do it:

Theres nothing fancy to see here!

If you keep the intensity up, you wont be able to do much more unless youre a very experienced athlete. But if your goal is weight/fat loss then were going to assume you could use a little push. Well, weve just given you a very effective fat-burning plan that should help you not only drop lbs but develop new habits too.

Remember, nothing changes with this routine. Youll do it the same for 6 weeks straight several times per week. Consistency is key here.

We also recommend you choose an activity of your choice (and that you really enjoy) and do it for at least 30 minutes per day. Whether thats tennis, basketball, boxing, or anything else, give an effort that you and others around you will be proud of.

Then before you know it, youll be a super fat-burning machine! But youll also reduce stress and become much more functional as a result.

Absolutely! You dont need any equipment to lose weight and reach your weight loss goal. Sure, cardio machines such as ellipticals, treadmills, bikes, etc are nice to have access too. However, they arent necessary.

You just have to make sure you keep up the workout intensity when doing bodyweight exercises to get the best results possible.

Thats not such a simple question to answer. You see, weight loss occurs when youre in an energy/caloric deficit.

In other words, you have to expend more energy than you take in. Everyone has a certain caloric requirement in order to lose weight based on their metabolism. However, you also have to consider your voluntary activities which manipulate this number as well.

Refer to our calorie calculator to determine an ideal caloric intake for your goals.

Gosh, there are truly so many great ones. However, we recommend exercises that involve the entire body.

For example, burpees, and any movement involving jumps are some of the best you can do to burn tons of calories which will help you to your weight loss goals that much faster.

Also remember, the intensity and tempo of which you train will largely contribute to the calories you burn overall. So, you can do any exercise but make sure youre keeping your heart rate up.

There definitely are. You can make an exercise easier by doing any of the following

You certainly can. But the real question is, should you? Its generally accepted that a 1-2lb weight loss per week is realistic and healthy.

This is an ideal range for someone who only needs to lose a few pounds to reach their goal or who is slightly overweight. Someone who is dangerously obese may be able to lose a bit more than 1-2 pounds per week more safely.

We cant tell you how many pounds you should or will lose, but with this information, you can make a smart decision that wont compromise your health.

But 6 weeks is not long and we think most people can lose at least 5-8 pounds (just an average) if everything else is on point (e.g. diet, stress, sleep, other physical activities).

We think this 6-week fat-burning regime is possible for most people to do. Weve even noted variations to make this possible. So, we expect you to follow through and hold yourself accountable if you decide to go ahead with it.

Weight loss and getting in shape isnt easy as is nothing truly worth having. So dig down deep and put in the effort. Just make sure your diet and other important factors are up to par and youll see maximum results.

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

Continue reading here:
Try This 6-Week Bodyweight-Only Fat Loss Routine - FitnessVolt.com

Related Posts

    Your Full Name

    Your Email

    Your Phone Number

    Select your age (30+ only)

    Select Your US State

    Program Choice

    Confirm over 30 years old

    Yes

    Confirm that you resident in USA

    Yes

    This is a Serious Inquiry

    Yes

    Message:



    matomo tracker