Bodyweight Exercises or Machines for Fat Loss
Are bodyweight exercises or machines for fat loss better for you? Many people seem to flock towards the machines and getting an expensive gym membership. Do you really need it or will bodyweight exercises be all you need to lose fat and build some lean muscle.
Craig Ballantyne has the answer to whether or not you need machines for fat loss or whether bodyweight exercises will do the trick.
Bodyweight Exercises vs Machines for Fat Loss
Let’s talk about bodyweight exercise alternatives–can people really get a good fat burning workout just using their bodyweight and a set of dumbbells?
The answer is yes.
They don’t need fancy machines or expensive gym memberships?
No.
There’s nothing magical about machines. And to be honest with you, machines are only designed for the “average sized” person. So if you are short or tall, you are really out of luck.
If you train at home, or on the road while traveling for business, you’re not going to have access to fancy equipment. You might have to “get by” with only dumbbells and your bodyweight.
But since you only have a short amount of time to workout, say 3 sessions of 45 minutes per workout per week, it is a big help if we can pair dumbbell and bodyweight exercises together in our workouts.
(Hey, I’ve tried training a client on a Bowflex…and we spent more time trying to set-up the machine for different exercises than he did using it. Eventually we got him to get a set of powerblocks to avoid the hassle.)
On the other hand, there are dozens of bodyweight exercises we can use for bodysculpting for the lower body, abs, and upper body that require no set-up at all.
Craig Ballantyne’s favorite Bodyweight Exercises are…
a) Spiderman Pushups
b) Any single leg exercise (from single-leg squats, to split squats, to the many types of step-ups I use, to all the lunges you can think of)
c) Total body ab exercises (I try to avoid crunching motions – bodyweight crunches are limited in effectiveness, so I prefer to use total body ab exercises like mountain climbers)
d) Close-grip Pushups (these work a woman’s arms better than any triceps kickback ever will)
e) Lying Single-Leg Hip Extensions for the butt
f) Chin-ups for arms (and there’s even a really cool way for men and women to do assisted chin-ups if they are just starting out on this exercise, and I’m not talking about those expensive, gigantic assisted pull-up machines)
Best Use of Bodyweight Exercises
One of the best uses of bodyweight exercises are in fat burning bodyweight circuits. These circuits are a great replacement for regular cardio and even for intervals.
Take 3 upper body bodyweight exercises and alternate them with 3 lower body bodyweight exercises. Rest 1 minute and repeat 3-5 times for a 20 minute bodyweight workout. Bodyweight exercises are great for all us desk jockeys, because it improves our mobility and reduces upper body tension.
Bodyweight training gives you fast fat loss, at no cost, and without the need for a 2nd garage in your house to store all the equipment. You can take your bodyweight workouts outside in the summer, on the road when you travel, and even on holidays so that you don’t miss a workout.
Bodyweight Exercises Manual Turbulence Training
Pick up your Turbulence Training Bodyweight Exercises Manual Today!
Don’t waste a single second in the gym,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS – But you say you don’t have time? If she does, you do!
“I bought turbulence training because I just started working, and time had become an issue, working 70 hours a week with a family of five kids, making every minute count is a definite priority. The workouts are great, easy to follow and I’ve lost 15 lbs since Jan.
Thanks so much for this great program.”
Christine, Washington State
Pick up your Turbulence Training Bodyweight Exercises Manual Today!
“I have been doing your workouts for a month or so now, and already I am getting better results than I got with 6 months of personal training last year!”
Dr. Matt Freedman
Discover Chiropractic Center
North Hollywood
“I’ve been employing Turbulence Training with my clients for some time now, and I can say that they are delighted with results, not only because of the fat they burn, but also because of the time they save. Program is great for busy people – basic, most efficient principles in comprehensive and practical form. And I can add from personal experience, Craig is real professional and great guy in conducting business with his clients and associates.”
Davor Krudna., Martial Arts Instructor and Conditioning Coach,
Croatia
I have been using bodyweight exercises for some time now working out at home with just some dumbbells and a bench. When I use to workout at the gym I always had to wait for machines and the machines restricted my movement. You actually work more muscles when you are using free weights and bodyweight exercises. My body feels a lot stronger because of the bodyweight exercises I am doing.
Pick up your Turbulence Training Bodyweight Exercises Manual Today!
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Fat Burning Bodyweight Cardio Workouts for Vacation
You’ve come to the right place if you are looking for Vacation Fat Burning Bodyweight Cardio Workouts. So many people take vacations a year and most come up with the excuse that the hotel gym isn’t adequate or that there is no gym. It’s hard finding a hotel with a gym that meets your needs. Why not change your workout to suite the hotel instead of change the hotel to suite your workout? There are over 100 bodyweight exercises out there to choose from. Lets get started.
Now over to an article from bodyweight exercise expert, Craig Ballantyne.
Fat Burning Bodyweight Cardio Workouts for Fat Burning on Vacation
You’re surrounded by nothing. Stuck in a house or hotel, miles from the furthest gym.
Perhaps visiting the in-laws, or a seminar in Independence, Ohio (trust me, I’ve been there), but you still want to do a fat burning workout.
You can’t even go for a walk because its a) raining, b) snowing, c) there are no sidewalks (hello Independence, Ohio).
So what can you do?
A bodyweight cardio fat burning workout to the rescue. Some other trainers might call it metabolic conditioning, and sure, you can do similar workouts with kettlebells or even dumbbells, but those implements can’t help you now because you are stuck in the middle of nowhere with now way out.
The only “equipment” you have is your own body, but all they taught you in gym class was how to do crunches, pushups, and flexed arm hangs. And you aren’t doing that from the doorframe here in the doubletree.
Fortunately, I’ve spent my entire adult life researching wild workouts, exotic exercises, and bodyweight movements. My bodyweight exercise obsession all started back in college, when I came home for a Christmas break in my freshman year, and had no ride to the gym, or even the money to afford a day pass.
So instead, I went through all of my old issues of Men’s Health magazine and put together a list of every body weight exercise I could find. Eventually, I stumbled across a workout that wasn’t full of crunches, situps, and plain old pushups. I somehow managed, at the age of 19, to figure out a bodyweight circuit that was tough, worked the entire body, and didn’t require equipment.
Fast forward fifteen years later, and I’m still on the hunt for more bodyweight workouts. You’ve probably used one of my bodyweight challenges from Men’s Health magazine, or found one of my workout videos on youtube.
This fat burning workout video below is probably my most famous, the no-equipment 5 rounds of 5 minutes bodyweight workout program. You don’t need anything – other than your own bodyweight – to get an amazing full body workout, anytime, anywhere.
Bodyweight Cardio 3 Workout B Video
Get your copy Now!==> 101 Bodyweight Exercises for Fat Burning on Vacation
You don’t need to be outside to do this bodyweight cardiofat burning workout, but hey, it doesn’t hurt to be out in the sunshine, getting a glorious sweat on with this intense bodyweight workout.
A minute of bodyweight exercises doesn’t sound like much, but seriously, when you get down to the brass tacks, it sure is a heck of a challenge. I’d love to know what you think of this workout and other ones like it. I have dozens of interval-type workouts that don’t require you to sit on a stationary bike or use a treadmill. And you absolutely have no need to ever suffer the ‘dishonor’ of slow boring cardio ever again.
Thanks to bodyweight exercises (plus kettlebells, dumbbells, TRX exercises, etc.), there are far too many fun workouts out there that can help you burn fat without the need for expensive, overcrowded gym memberships.
That said, you can also do a tremendous workout in a hotel room (even in Independence, Ohio), in your in-laws living room, your backyard, the park, or even your office (but you’ll want to shut the door, of course).
Bodyweight cardio fat burning workouts to the rescue.
For over 101 bodyweight exercises plus more bodyweight cardioand a 6-month bodyweight workout plan, get the Ultimate Bodyweight Exercise deal here.
==> 101 Bodyweight Exercises for Fat Burning on Vacation
You’ll be able to burn fat with bodyweight exercises anywhere,
Craig Ballantyne, CSCS, MS
I know what you are thinking…. Bodyweight exercises aren’t enough workout for you. I use to be into working out with heavy weights and using all the machines in the gym. I never thought I would get a workout from Bodyweight Exercises either. Then I was left without a gym membership and lack of time to workout or get out of the house to workout so I tried Craigs Turbulence Training Bodyweight Cardio 3. I was left breathless. The elyptical machine, treadmill, rowing machine and exercise bike have nothing on this workout. This blew them all out of the water.
Every time I go on vacation I can just take my bodyweight workouts with me on my phone and do them anywhere I desire. No need to find the hotel gym that’s hidden away in the back corner with limited equipment. Give these Fat Burning Bodyweight Cardio Workouts for Vacation a try and you won’t regret it.
GET YOURS NOW!!!==> 101 Bodyweight Exercises for Fat Burning on Vacation
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2 Reasons Beginners Shouldn't use Long Slow Boring Cardio Workouts for Fat Loss
If you are a beginner it is very important that you begin your fat loss workouts properly. There are too many beginners out there starting their fat loss workout program wrong and hurting themselves or getting no results. This usually results in them giving up and getting discouraged about fat loss and workouts all together. Don’t be one of those beginners.
I’ll turn you over to Craig Ballantyne the fat loss expert to give you the truth about beginner fat loss workouts.
The Truth About Beginner Fat Loss Workouts
The last thing you want a beginner to do is long, slow, boring cardio workouts.
Two reasons why:
1) Beginners will get an overuse injury from doing too much exercise volume too soon.
I had many new clients come to me after injuring themselves trying to get back in shape by doing excessive cardio. Please don’t make the same mistake.
We had to spend weeks rehabilitating their injuries before we could kick their fat loss workouts into high gear.
2) Long, slow, boring cardio doesn’t very work well – if at all – for fat loss.
Research has shown that doing 300 hours of cardio (6 hours per week for 50 weeks) resulted in only 5-6 pounds of weight loss in American men and women.
That’s a waste of time.
So what’s a better beginner fat loss workout?
Let me explain.
FIRST, we start by doing a general bodyweight warm-up circuit.
Most old-school workouts tell you to do a 10-minute warm-up on a treadmill, but that’s a waste of time.
How does a treadmill prepare you for a total body workout?
Answer: It doesn’t. Jokes on us when we waste our time with it.
In the Turbulence Training workouts, you’ll get proven bodyweight circuit warm-ups that get you ready for fat loss.
SECOND, we do a lot of bodyweight resistance training, often while lying down on a mat.
That’s right, you’ll discover how to work your body and burn calories while LYING DOWN.
You’re going to be shocked by these exercises. In the Turbulence Training Beginner Workouts, you’ll see how to use total body exercises to burn fat with little or NO equipment, all done in the comfort of your own home.
THIRD, we finish off with interval training.
And YES, beginners can do interval workouts.
Here’s how I know this:
1) Researchers have used interval training in all types of populations, such as overweight beginners and even in cardiac rehabilitation (talk to your doctor though first, of course, if you have any medical conditions).
2) Research shows that subjects PREFER interval training over long cardio. So there you go, I’m not the only one who thinks cardio is boring – even subjects who volunteer for research studies would rather do interval training.
3) The most important interval training fat loss research study was performed on overweight beginner level women.
That study found that women who performed interval training on a stationary bike lost more belly fat than woman who did long slow cardio.
Case closed.
Fortunately, with the Turbulence Training Beginner Workout program you also get my “Bodyweight Cardio” program that replaces interval training if you don’t have a bike.
You can get that workout, plus three more beginner fat loss workouts here – all for less than the price of a greasy large pizza meal from one of the big chains:
Get it here => 4 Beginner Fat Loss Workouts
Beginners can lose fat very fast with these workouts,
Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer
I hope all those beginners out there learned something here. Yeah!!! No more long, slow, boring cardio workouts. I know I learned not to do the treadmill for a warmup. If you really think about it, it only makes sense to warmup with exercises and movements you will actually be doing in your workout. These bodyweight warmup exercises really get your blood flowing and warmed up for your workout. If you are lifting weights in your workout I would also recommend doing a warmup set with less weight before your actual set.
Don’t forget ==> 4 Beginner Fat Loss Workouts
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10 Exercise Bodyweight Workout For You
Special Report by Craig Ballantyne, CSCS, MS, Men’s Health featured writer
It’s the perfect time of year for bodyweight training.
It’s not too hot anywhere in the world, from California to Sydney, Auckland to Alaska, Boston to Barcelona, and all the other cities in between.
It’s a great time for training and you can take this 10-exercise bodyweight session to the park.
This is Workout A from Phase 3 of Craig Ballantyne’s 6-Month Turbulence Training Bodyweight Manual.
By the way, here are a few exercise substitutions if you do this one at the park without a stability ball:
- For 1B, put your feet on steps instep of the ball
- For 3A, do 1-Leg RDL’s instead of 1-leg curls
- For 5B, do mountain climbers instead of the jackknife
1A) Prisoner Squat (15 reps)
1B) Feet on Ball Pushup (12 reps)
2A) Bulgarian Split Squat (12 reps)
2B) Chin-up (Max-1)
3A) Stability Ball 1-Leg Curl (10 reps)
3B) Spiderman Pushup (6 reps)
4A) Walking Lunge (15 reps)
4B) Side Plank Leg Lift (8 reps)
5A) Rotate Lunge (10 reps)
5B) Stability Ball Jackknife (15 reps)
You can finish with intervals, or do intervals the next day when you have a day off from bodyweight exercises.
It’s the perfect plan for the park, the gym, or your home.
And if you want the rest of the program, you can get it PLUS Bodyweight Cardio 3 PLUS the TT Bodyweight Cardio 1000 for only $19.95 this week only.
That’s less than a couple of greasy pizzas, and a heck of a lot better for your abs too.
So get your 101 bodyweight exercises here that give you a 6-Month program for losing fat and gaining muscle:
Burn fat and build muscle at the park.
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Fat Burning Bodyweight Circuit Exercises
When you travel, you worry about missing your workouts and eating poorly…So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)…and bodyweight circuits for “no-equipment fat burning”.
And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we’ll focus on replacing intervals with bodyweight circuits.
To do a bodyweight circuit…
a) Pick 3 lower body exercises
b) Pick 3 upper body exercises
c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises
d) Rest a minute.
e) Repeat 2-3 more times until you are done 20 minutes
For example, this is a great circuit that doesn’t need any equipment
1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)
Whew. That’s pretty advanced…for a beginner, we’d slow it down like this and take some breaks between exercises…
1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)
Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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Craig Ballantyne Bodyweight Exercise Expert
Craig Ballantyne, CSCS, M.Sc., created the first ever supersets-interval fat loss workout you can do at home. His Turbulence Training fat loss workouts use dumbells and unique bodyweight exercises you can do at home.
Craig Ballantyne is a Strength & Conditioning coach in Toronto, author of Turbulence Training, a contributing author to Men’s Health magazine, and a member of the Training Advisory Board for Maximum Fitness and Oxygen magazines. Craig Ballantyne is a world-renowned expert in fat loss training, and is known as a trainer to the trainers.
Craig Ballantyne’s best-selling fat loss, muscle-building Turbulence Training workouts can be done at home by men and women, beginners and advanced, and by people with 10 lbs of fat to lose or 100 lbs of fat to lose.
Craig Ballantyne also has an advanced research background, completing a Master’s of Science Degree in Exercise Physiology from McMaster University in Hamilton, Ontario, Canada.
It was during his research on sports supplements that Craig Ballantyne invented Turbulence Training. He combined his training experience with research to come up with the fastest fat loss workouts in the world, and modified them for men and women to do at home. Craig Ballantyne has been using these workouts with thousands of men and women all over the world for the last 8 years.
Today, Craig Ballantyne continues to study the latest training, supplementation, and nutrition research that will help improve client’s health and wellness as well as their physical and mental performance.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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Craig Ballantyne Does The Body Weight 500 Workout
I remember the day I completed the Bodyweight 500 for the first time. It was a warm, muggy afternoon in September, and I started by taking a few deep breaths, rubbing my hands together, and mentally preparing myself for the challenge ahead.
And then I launched into it, not 100% sure what to expect. After all, not only was it my first time doing this workout, it was the first time anyone had ever completed the 500 workout. So I was my own guinea pig. What if it turned out to be too easy? What if it was too hard? What if I couldn’t even finish my own workout?
Fortunately, I started strong. I did all 50 Prisoner Squats without rest, and felt pretty good. I get nice and deep on the squats, but I don’t go as fast as some other people. But overall, I know I’ve done a lot of work already when I get through this exercise. Plus, I focus on keeping my elbows up and shoulder blades together so that I work my upper back muscles.
For the pushups, I did the same. I cranked out all 50 in a row. Now let me just say, you don’t have to do it that way. Feel free to do 30, rest, and then finish 20 more. Or do 10, rest, and repeat that 4 more times. Or do 10 sets of 5. Whatever gets you to 50.
Then I moved on to the 25 squat jumps. I put everything I had into the jumps, and didn’t hold anything back. And that’s how you have to be when you are in a challenge against yourself. Land with bent knees and explode back up as quickly as possible.
At this point, your quadriceps are tired from the squats and the jumps, so you move onto Stability Ball Leg Curls and crank out 25 of those. Your abs have to work for body control, and your hamstrings will be under a lot of tension. Don’t let your legs cramp up. I must admit, I slightly lost my balance here, and had to break my set up into 17 reps, a small break, and then 8 final reps.
Next up, 50 Stability Ball Jackknives. And I must say, I was very surprised to complete all 50 without rest. This wasn’t as hard as I thought it would be. Great! Onto the next exercise…
…which was step-ups. I did 25 reps per side. Nothing crazy here, just good old fashioned leg work. Now onto the 2nd half of the work, where you do a lot of pulling exercises, starting with 25 pullups. This is where you slow down the pace a bit, after all, there are not many people that can do 25 straigth pullups. I did a couple of sets of 8, then some sets of 4, and then a single to finish off my 25.
Then I moved to 50 forward lunges, doing 25 for each side. Not too bad, but my legs were getting tired. Time to fry the upper body. First, 50 close grip pushups. I did 30, 10, and then a final 10 reps. Tired! But I had to do 50 inverted rows next. So I did a set of 15, 10, 10, 10, and then 5. Your upper back muscles will be working.
Now we are on the home stretch. Up next, I did 50 regular bodyweight squats, and then moved to the final exercise, which slows you down again. This time, it was 25 chinups. I did 4 sets of 5, a set of 3, and then a final set of 2 reps to finish it all off.
And so endeth the initial Bodyweight 500 workout. All of that was done in 27:30. So far, quite a few people have beat me, and I know I could do better now that I have this benchmark to work against. Overall, the top time from any TT user is 22:03. Can you beat that?
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
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Body Weight 500 Workout 12 Exercises
There are 12 exercises in the Turbulence Training Bodyweight 500 Workout. You’ll do each from 25 to 50 reps before moving to the next exercise in the series. You can take a rest within an exercise, but don’t move to the next exercise until you have completed all of the reps for that exercise.
For example, when it calls for 50 pushups, you could do 25 pushups, rest, then another 15 pushups, rest, and then finish with 10 more pushups. Then you’d move to the 25 jumps.
Let’s take a look at each exercise and the form for all movements.
First up, you start with 50 Prisoner Squats. In this exercise, place your hands behind your head, squeeze your shoulder blades together, keep your chest up, and do regular bodyweight squats. To squat, push your hips back first, then bend your knees and squat until your thighs are parallel to the floor. Squeeze your glutes, and push yourself back up to the start position.
The second exercise is the classic pushup for 50 reps. Place your hands slightly wider than shoulder width apart on the floor, squeeze your abs and keep your body in a straight line from head to feet. Lower your chest to the ground, keeping your body in a straight line, and then press up to the start position.
Twenty-five jumps are next. Start with your feet shoulder-width apart, quickly drop your hips and then jump up. Land softly and bend your knees to absorb the impact, then explode up into another jump as quickly as possible. Repeat for all 25 jumps.
Next, move to Stability Ball Leg Curls for 25 repetitions. Lie on your back and place your feet on top of a ball. Squeeze your butt and bridge your hips up so your body is in a straight line from heels to shoulders. Bend your knees, contract your hamstrings, and curl the ball toward your butt while keep your butt up in the air. Return to the start position and do that 24 more times.
Keep the ball handy, and get ready for 50 Stability Ball Jackknifes. Place your elbows on a bench and the laces of your shoes on the ball. Your body will be suspended in a straight line between the ball and the bench. Squeeze your abs and keep your body in a straight line as you tuck your knees into your chest by bringing the ball forward.
Use the bench for the next exercise as well, where you’ll do 50 step-ups (25 for each leg). Place one foot on the bench, and use that leg to pull you up to the standing position. Step back down, return the foot to the floor, and then repeat. Do all reps for one side and then switch.
Time for some upper body exercises. This time, you’ll do 25 pullups. Grab the bar with an overhand grip and hands slightly wider than shoulder-width apart. Pull your chest up to the bar with each rep. This is one exercise where almost everyone will have to split up the 25 reps into smaller chunks. Do whatever you can, but there’s no doubt your workout will slow down here.
Then move into forward lunges for 50 reps, doing 25 for each side. Stand with your feet shoulder-width apart, and step forward (with a slightly exaggerated step), place your foot on the ground, bend the knee and drop your hips straight down. Push through the lead leg to return to the start position. Do all reps for one side and then switch.
Next up is 50 Close-grip Pushups. These are the same as regular pushups, but with your hands placed only shoulder-width apart, no wider. Keep your elbows tucked into your sides to emphasize your triceps.
Move back to the bar to do 50 Inverted Rows. Set the bar at hip height in a squat rack or smith machine, lie on the ground underneath it, and grab the bar 3 inches wider than shoulder-width apart. Keep your body in a straight line and row your chest to the bar while supporting your weight on your heels. Squeeze your shoulder blades together at the top of the movement.
Now its back to 50 bodyweight squats, regular style, with your hands in front of you or at your sides.
Then finish off with 25 chinups. Grab the bar with a shoulder-width, underhand grip and pull your chest up to the bar. After 24 more reps, you are done.
Congratulations, you’ve completed the Bodyweight 500 workout!
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
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Fat Burning Bodyweight Exercises
By using only dumbell and bodyweight exercises, you can burn fat and get lean at home. You don’t need fancy machines or pricey equipment to lose stomach fat.
If you have dumbells, you can do even more fat burning bodyweight exercises, and increase the challenge of your bodyweight exercises. If you don’t want to go to a workout center anymore, then don’t worry, you can burn fat at home.
Plus, by exercising at home, you’ll get your workouts done in the same amount of time as it would take to drive to the gym and back. Talk about a time saver!
Here are 27 exercises you can do at home to lose fat and build muscle, helping you burn belly fat and get 6-pack abs.
By putting these exercises together into supersets, you can get a total body resistance training workout done in only 20 minutes. Follow that up with 15-20 minutes of interval training, and you’ll have the best belly fat burning workout you can do in only 45 minutes.
Boring aerobic exercise is not necessary for fat loss. Let’s take a look at these fat burning, minimal equipment exercises you can do in a small space in your own home.
Here are the lower body exercises you can do to boost your metabolism and build a better butt and legs.
1. Squats
2. Stability Ball Leg Curls (don’t worry, these stability balls are super cheap, and you can get them for only $20 at almost any department store)
3. Lying hip extensions
4. Lying single leg hip extensions
5. Split Squats (aka. the stationary lunge)
6. Split Squats with your back foot elevated 6 inches
7. Reverse Lunges
8. Forward Lunges
9. Stepups
10. 1-Leg Squats
Many of those calorie-burning exercises can be done with dumbells as well, if you need to increase the challenge. If you want to build muscle, you’ll need to use dumbells as well.
There are many more lower body exercises you can do without machines. And its the same story with upper body exercises as well.
To work your arms and your chest, you can do all sorts of pushups.
1. Regular pushups
2. Close-grip pushups
3. Pushups with your feet elevated
4. Pushups with one hand elevated
5. My favorite, most difficult pushup, “Spiderman Pushups”
6. And beginners can start with either Incline Pushups or Kneeling Pushups.
If you have a bench and a set of dumbells, you can do…
1. Dumbell chest presses
2. Dumbell incline presses
3. Dumbell shoulder presses
And there are many variations of those you can do as well.
Training your back is trickier when exercising at home. If you have an adjustable pullup bar, you can do:
1. Inverted Bodyweight Rows (aka. Reverse Pushups)
2. Chinups
3. Pullups (these are overhand grip and harder than chinups)
Of course, I’m leaving out many variations of these fantastic exercises.
If you don’t have a bar, you need to use dumbells, and can do:
1. Dumbell Rows (there are probably a dozen different ways to do dumbell rows)
2. Dumbell Rear-Deltoid Raises
Finally, we’ll finish with ab training exercises you can do at home. Let’s ignore situps and crunches, since they aren’t the best use of your time, and can damage the low back.
I avoid crunching type ab exercises in my programs and use static endurance exercises, like:
1. Planks (and side planks)
2. Mountain Climbers
3. Stability Ball Jackknives
4. Stability Ball Rollouts
5. The Ab Wheel (yes, this infomercial gadget is actually useful!)
So that’s at least 29 fat burning bodyweight exercises you can do at home. But in fact, simple variations in technique, or adding dumbells, or changing hand position can actually give you 101 exercises you can with this list to help you burn belly fat and sculpt your body.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
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The Bodyweight 500 Vs. the Weight Training 300 Workout for Fat Loss
The Weight Training 300 workout from Men’s Health magazine was the most popular workout of 2007. It combined fat burning bodyweight exercises with muscle building weight training exercises to help men (and women) build Greek God (and Goddess) bodies.
So what is going to be the most popular workout in 2008?
Well, it looks like another fat burning, muscle building, body sculpting workout, and again it comes from Men’s Health magazine.
The programs are similar in name, but much different in design.
I designed the Bodyweight 500 workout for the Men’s Health magazine website. So far, it has helped men burn over 40,000 pounds of belly fat in only 4 months (At the time of this article.)
Many guys are reporting up to 20 pounds of weight loss in only 8 weeks. The results are outrageous. Even I am shocked by the results.
So let’s talk about the similarities and differences between the two workouts.
First, and most importantly, I want to state clearly, for the record, that I did not invent the 300 workout. Never claimed to. All I did was film the exercises for Men’s Health magazine and Youtube.
That said, the 300 workout was described in the original Men’s Health article as a “rite of passage”.
I look at the 300 workout as being like a powerlifting event. You only do that once in a while. Not every week, let alone everyday. You need to get really “psyched up” for that.
The 500 is different, because in each of the weeks preceding the 500 workout, there was an incrementally more difficult bodyweight challenge, starting with the lowly, yet still tough for many, bodyweight 100 in week 1.
Then depending on your fitness, it could take you 4-8 weeks to work your way up to the 500.
Its kind of, and I emphasize “kind of”, like training for a marathon, or better yet, a 10k road race.
When training for a marathon or 10k, you do your regular workouts during the week and then a long run on the weekend.
Similar to what we are doing here…2 workouts during the week, and then a bodyweight challenge on the weekend.
Similar to the 300, but different, and unique.
Lots of fun though.
The main lesson I’ve learned from doing these types of workouts is that so many men and women – mostly men, but women too – love the challenge aspect of the program because it keeps them motivated and interested.
Doing the same thing week in and week out is easy for the dedicated, but for those easily distracted by shiny objects, knowing that you have a new challenge each week – and one that you can compare slightly to the week prior or to a friend – keeps you much more motivated to keep going on a fat loss program.
You can gain muscle and lose fat at the same time. All you need to do is focus on resistance training with free weights or your bodyweight, and do interval training instead of long slow cardio workouts.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training.
Try Turbulence Training today with the Trial Version for only $4.95
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Categories: Bodyweight, Exercises and Workouts Tags:
