Bodyweight exercises have become the "new fad" in the fitness industry. With programs like P90X and Insanity selling like hot cakes, it’s easy to see why people are interested in this ancient form of bodybuilding.
These programs, along with many others, demonstrate the fact that you don’t need a bunch of fancy equipment to get a ripped body. There really is no excuse anymore. You can get in shape however you like with the proper knowledge. Just look at Hershel Walker.
So in today’s post, I want to spice things up a little bit and show you some exercises you can do at home without any equipment (well a pull up bar may help).
On top of that, I know people are short on time, so I’ll combine the most effective protocols to give you a heart pumping, sweat dripping workout – in just 4 minutes.
I’ll use Circuit Training, Interval Training, and Alternate Training protocols for a few reasons.
- Circuit Training and Interval Training allow you to squeeze a lot of exercises in a short amount of time. Keeping your heart rate up while revving up your metabolism to burn fat AFTER the
workout. - Alternate Training or alternating from upper body to lower body, makes you heart work even
harder as it has to shift gears and pump blood all over your body at an accelerated rate.
So, let’s get to it!
Beginner – Basic
Perform each exercise for 20 seconds, then rest for 10 seconds and move to the next exercise. You will complete the circuit twice for a total of 8 exercises done in 4 minutes. Do as many as you can in the time allotted. Go hard!
a. Push Ups
b. Prisoner Squat
c. Pull Ups
d. Alternating Lunges
Intermediate
Same directions as before.
a. Elevated Push Ups (with feet on the wall)
b. Prisoner Squat Jumps
c. Pull Up with Ab Hold (hold your legs horizontal)
d. Alternating Lunge Jumps
Advanced
Perform each exercise once for 20 seconds, then rest for 10 seconds and move to the next exercise.
a. Handstand/Wall Push Ups
b. One Legged Squat
c. One Arm Pull Up
d. Side Lunges
e. Diamond Pushups
f. Isometric Wall Squat
f. Hanging Knee Raise(ab exercise)
h. Superman (lay on your stomach and arch your back until your shoulders and feet are off the
ground)
Here’s the final piece to the puzzle to make these CRAZY effective. Do these unique bodyweight exercises morning shortly after waking. Studies have shown that it’s actually NOT beneficial to do exercise on an empty stomach, however, a light meal will do just fine. I recommend a scoop of protein powder and a greens mix or drink. By doing these in the morning, you will give yourself a noticeable energy boost throughout the day. Your metabolism will be higher, which means you will burn more fat throughout the day than normal.
I encourage you to start your day off right with one of these routines. Your body will thank you can people will surely notice.
Enjoy!
About the Author: Mitchell Graves is personal trainer and author who specializes in showing guys how to get ripped abs by burning fat record time. Download his free report Six Pack Sins which reveals how to get a six pack in 39 minutes a week. Burning fat and getting the abs of fitness models has never been easier.
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{ 34 comments… read them below or add one }
LOVED the intermediate circuit-tried it last night at gym. Instead of putting legs on wall, I put them on a fitness ball-worked like a charm.
Alternating squat jumps barefoot=awesome way to build up knee strength!
Great! I’m glad someone tried the routines. Good to hear your feedback and your modifications. Do what works for you. Train hard!
I was just thinking about giving barefoot a try again. I tried it a while ago, and I couldn’t keep my balance.
Good post on bodyweight exercise. However, I like swimming to lose weight. That’s my favourite. In winter, I will have to gym because it is hard for me to find a good place to swim.
Fitness is an Art and every artist has their own style. Use what works for you.
Aigoo, there’s so many to remember. Times like these I really wish I have the luxury of a personal trainer.
Lauren, just write down a routine, take it to the gym, and stick with it. There are good video illustrations of all these exercises on Youtube. So just find some you like – don’t over think it.
Counting calories are great, too if you want to shed off pounds fast.
Do you have an easy way of doing this that you can share? I’ve found that counting calories is a serious PAIN for anyone not super serious about losing fat.
Your Advanced Routine is very similar to an exercise method called Tabatas. We love to do them at out boot camp. 20 seconds work, 10 seconds rest, repeated 8 times, all done with the same full-body exercise. Can’t be beat!
Yeah, I love those routines. Get a good sweat and the blood flowing in just a few minutes. Can’t beat that!
Bodyweight exercises are my favorite. I’ve been doing them for years, since my skating days. I add just a little weight like 8- 12 lb for extra resistance in plyometrics and that’s it. If I start adding more weight, I begin to bulk up. So just bodyweight exercises keep body super lean and feminine.
I do love my one leg squats.
I agree. I used bodyweight exercises when I’m on the go and can’t reach weights or for a break in my routine at the gym. They can be just as challenging sometimes. And what’s your version of “bulking up”?
I try not to bulk up so much, but to keep lean. I mainly use only bodyweight exercises, and add medicine ball once in a while. Since I am a girl, the too muscular look isn’t really my thing, but I know that isometric contraction holds is a great way to put on size.
I think having passion for health will help in your weight loss success as when you get healthy you lose weight. Most people think the opposite. They think just losing weight is going to equal better health. People need to look at weight loss less superficially.
Yeah, fitness is a lifestyle, not a hobby.
Great workouts.
Although the one-arm pullups are CRAZY tough. I can do chin-up ab holds (or L-sit Chin-ups), but even switching the grip to palms-away (pull-up) makes them much harder for me.
I had fun making a You Don’t Know Jack (jumping jack workout) http://cubedwellerfitness.com/2011/06/jack-jumping-jack-workout/
There are so many exercises that we can do without extensive equipment. Burn-baby Burn.
Yeah Troy, one-arm pull-ups are tough. Pull-ups have always been one of my favorite exercises. My martial arts instructor challenged me to work up to 50 in one session. Once I made that, another strength and conditioning coach suggested you should be able to pull-up as much as you bench press. I’m still working on that, but it will build MASSIVE size in your back when you’re able to accomplish that!
Wow that is an awesome goal – “being able to pull-up as much as you can bench”. Talk about the serious V-shaped back.
What tips did your martial arts instructor give to help get up to 50 in one session? And is that many mini-sets or ???
There are so many ways to progress and I’m always searching for more.
LOVED the intermediate circuit-tried it last night at gym. Instead of putting legs on wall, I put them on a fitness ball-worked like a charm.
This is good but unfortunately most people looking for a quick workout like this are people looking for a quick fix.
Many of my clients have used this technique in the past and gave it up after a couple of weeks.
To get ripped, be fit and healthy you have to make it a lifestyle, change your diet and dedicate at least an hour spread across the week to intense exercise.
I know when I was starting out over a decade ago I had to get books, magazines to learn new techniques and often they did not give me the results I was looking for. Now with the internet more info is available. Thanks!
Hi Mitchell
Very interesting routines!. I personally love bodyweight exercises because it is just doesn’t get much simpler. I find that I lose all my excuses about having to go to the gym to use their equipment because I can simply walk downstairs and get working out in no time. I have Insanity and love it! Your routines look awesome. I find that changing up my routines helps me keep my motivation up and avoid the dreaded plateaus. I will definitely be giving your routines a try. Thanks!
Funny isn’t it, not so long ago bodyweight exercises were the only way people got in shape. The rise of mega gyms, big weight training equipment brands and a lot of clever marketing lead to many people thinking that the only way to get fit is to join a gym or spend $1000 on gym equipment.
Burpees – gotta add burpees to the list. And bench dips.
Stumbled upon your article real nice progressions I like thinking like this when I design my own workouts.
I’ve never been able to get the single arm pull-ups, except by cheating – holding my wrist with the other hand. Guess I need to work some negative progressions! I think you’ll see the garage workouts I post on http://www.StrengthMob.com, touch on a lot of what you talk about in the article. Plenty of alternate training in a fun circuit-like routine. I’d be stoked to hear your thoughts! I draw on a deep background in gymnastics and martial arts, so you know there is tons of body-weight conditioning in their too…
The body for life diet seems to be a good alternative to these other quick weightloss fixes. The diet combines exercise and helthy eating which is where some of these other fad diets seem to lack Using exercises in this article/blog post along with the diet would be a good start. body for life diet
Handstand pushups with feet against a wall…
I’m pretty sure this is really really hard. And I wonder, what if you do this exercise till failure? What happens when you really can’t hold it any longer?
Any stories to share?
Overall, nice workout to perform!
This mix of exercises here that will help get you in shape. who says you need loads of equipment to get fit!
I am doing Cardio 45 mins and weight 30 mins. I believe that’s ok for a person of 40Plus. I am doing it since last 3 months and noticing great difference.
Thanks for useful info…
Hey, I am thinking why I am paying for Gym?
Very basic, very normal, seems very effective, and obviously very free… !
Thank you for helping with this useful information.
Is this true….if it is I pay for gym and go but i really love to lose weight in my way…….
Excellent!I was looking for something like this.but still i will prefer swimming than any other kinds of exercise.But agree with you “Fitness is an Art and every artist has their own style.”
I haven’t been used to one arm pull up and side Lunges yet, but still trying to step forward and continuing advanced exercises. Yes, these techniques work and definitely will help you to reduce extra weights. Nothing is easy in this world, i know, and that’s why I’m still doing exercises with determination same as before.