Everybody is busy these days and don’t have a lot of time to spend on exercising.
It’s important that your exercise program is easy, adaptable and provides the most bang for your buck when it comes to achieving results without spending hours each week exercising.
Exercise selection must address your primary goals, which in this instance would be fat loss (otherwise why are you reading this article).
High-intensity interval training has been shown to improve body composition (read: reduce body fat) than long steady state cardio exercise*. Resistance exercise involving compound movements have also been determined to be more beneficial in improving lean body mass which translates to lower body fat**. Therefore any exercise program for fat loss should include high-intensity interval training incorporating resistance exercises.
Bearing all that in mind and that you’re also time poor, you need to be able to complete your training program anywhere, anytime. So you need exercises to allow you to do just that!
They are simple, easy and can be done almost anywhere, anytime, no equipment necessary! You can do them at home, outdoors or even in the office break room (but you might want to check in case there are rules against that; you never know).
So without further adieu, here are the 5 best bodyweight exercises for fat loss you can do anywhere, anytime with a sample workout to get you started!
Push Ups – Prisoner Squats – Alternate Lunges – Dips – Burpees
See sample workout below incorporating these exercises for high-intensity interval training using bodyweight as resistance.
Perform 20 seconds of each exercise as many reps as possible (AMRAP) with 10 seconds rest between exercises and 30 seconds recovery between sets for a total of 5 sets totaling 15 minutes.
You can put the exercises in any order however to maximize intensity. Alternate between upper and lower body movements and pushing vs. pulling movements.
Dips AMRAP: 20s/rest 10s
Alternate Lunges: AMRAP 20s/rest 10s
Push-ups: AMRAP 20s/rest 10s
Prisoner Squats: AMRAP 20s/rest 10s
Burpees AMRAP: 20s/rest 10s
There are no hard and fast rules when you’re trying to fit fitness into your lifestyle so give it a try or create your own variations and see what works best for you. And remember to always consult with your doctor before commencing any exercise program or workout.
Yours in Health,
By Leo Roldan
Shehata, Ayman & Mahmoud, Islam. (2018). Effect of High Intensity Interval Training (HIIT) Onweight, Body Mass Index and Body Fat Percentage for Adults.
Reyes-Amigo, Tomás & Gomez Mazorra, Mabel & Gallardo, Mara & Palmeira, António. (2018). Effectiveness of High-intensity Interval Training on Cardiorespiratory Fitness and Body Composition in Preadolescents: A Systematic Review.