6 Bodyweight Exercises That'll Burn Fat

6 Bodyweight Exercises That'll Burn Fat

Looking for the best bodyweight exercises for burning fat? You’ve come to the right place.

Whether you’re a beginner or seasoned pro, the right bodyweight exercises, if done correctly, can strengthen your body and turn you into a fat burning machine.

Grab some floor space and give these a go!

We teamed up with Charlotte, known as @_charl0ttefitness on her socials, to bring to you this fantastic workout plan!

Have you seen our Workout Wednesday videos over on our Instagram?

For this exercise plan, Charlotte recommends 4 rounds of each with 20 seconds of rest between each, and a minute after each round!

In And Out Squats (40 seconds)

Start with your legs together, then jump out to a low Sumo Squat. Jump back in and straight to a narrow squat. Repeat. Take your time and really feel the burn!

Reverse Lunge Drive (40 seconds)

Stand with your feet together. Take a controlled lunge backward with your left foot. As you lunge back with your left foot, drive your left arm forward to maintain your balance. Lower your hips so that your right thigh becomes parallel to the floor. Your left heel should be lifted. From the ground, drive your left knee up, coming into a standing position with your left leg lifted at a 90-degree angle. Simultaneously drive your right arm up to maintain your balance.

If it is too difficult to come into the knee drive from the lunge, step your left food in to meet your right, then raise your left knee up.

Chest to Floor Burpees (40 seconds)

The classic burpee is a four-point move. From a standing position, drop into a squat with your hands on the ground just in front of your feet. Then kick your feet behind you, keeping your arms extended so you are in a raised plank position. At this stage, to increase the burn, throw in a press-up into the mix, which really ramps up the difficulty.

In this burpee, you remain in the raised plank and jump your feet back towards your hands. Then round off the maneuver by leaping into the air with your arms straight above you. Then repeat until the times up!

Lateral Side Sprint

The Lateral Side Sprint is a popular agility exercise used among athletes of all fitness levels. It’s considered an agility drill that helps develop coordination, balance, and quickness.

To complete, first stand with your feet hip distance apart. Hinge/bend forward at the hips, knees bent, looking forward, chest lifted and a neutral spine. Hold your hands in loose fists in front of your chest. Make sure to keep your core engaged, as it helps you maintain good posture. Move right using small quick shuffle steps for a determined amount of time – repeat movement to the left side.

Continue shuffling right to left for 40 seconds!

Travelling Squat Jump

This exercise uses your lower body muscles as well as your core: abdominals, glutes, hamstrings, and lower back. Numerous research studies have found that exercises like the squat jump improve sprint performance since both need that explosive power from the muscles.

Stand with feet shoulder width and knees slightly bent. Bend your knees and descent to a full squat position. Engage through the quads, glutes, and hamstrings and propel the body up off the floor, extending through the legs. With the legs fully extended, the feet will be a few inches (or more) off the floor. Descend and control your landing and descend again preparing for another explosive jump!

Walk Out to Press Up

This bodyweight exercise targets the Chest, Core, Shoulders and Triceps. To perform bend at the hips and plant your hands on the floor, shoulder-width apart, a couple of inches in front of your feet.

Walk your hands forward until your body is in a push up position. Perform a push up.

Now walk your hands back to your feet and return to standing.


Who said bodyweight exercises were easy? These may be a killer, but they are hands down worth throwing into your regime!

Set on loosing weight? Give our Using Yoga to Lose Weight blog post a read!