Full-Body Workout | 10 Bodyweight Exercises For Fat Burn

Simple bodyweight exercises can be a great choice for achieving gains in strength, building muscle, boosting cardiovascular fitness and burning fat.

Using your own body weight is a great way of challenging any fitness level due to easy modification of exercises – the possibilities are endless! Adding extra repetitions, performing the exercises faster or super-slow, and perfecting form are a few ways to make even the simplest exercise more challenging. Progress is also easy to measure, since bodyweight exercises offer endless ways to do a little more in each workout.

The following exercises can be performed for as long or short as desired/possible. Between 30-60 seconds would be sufficient. Alternatively, complete 30-seconds of each exercise with no rest for the ultimate fat-burning circuit. Repeat until failure!

1) Mountain Climbers

Start off with a powerful, ever-so-slightly difficult move. Why not?

mountain climbers

a) Start off in a press-up position with arms straight underneath you.

b) Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain (creative, huh?)

c) After bringing your right knee up, return it to the original position and do the same step with your left leg.

d) Continue to repeat the process.

2) Burpees

You’ll love these…


a) Stand upright with arms to sides. Bend forward and squat down, placing your hands on floor slightly wider than shoulder width.

b) While holding upper body in place, kick legs back.

c) Land on forefeet with body in straight, plank position. Keeping upper body in place, pull legs forward under body returning feet in original position.

d) Rise up to original standing posture – continue to repeat the process.

3) Wall Sit

It might look easy but let’s see what your core thinks.

wall sit

a) Stand in front of a wall (about 2 feet in front of it) and lean against it.

b) Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted.

c) You should aim to hold the position for as long as possible.

d) Rise, rest and repeat.

4) Bear Crawl

Real classy move, this one. Just pretend you’ve dropped your phone in the dark.

bear crawl

a) Start on your hands and feet with your knees bent.

b) Start walking forward on your hands and feet, moving your right leg with your left arm and left leg with your right arm.

c) Continue for the desired distance.

d) Rest and repeat until failure.

Variation: The plank can also be performed with arms extended effectively holding the start of a push up position.

5) Push-Ups

Classic arm-strengthener!

push up

a) Lie prone on floor with hands slightly wider than shoulder width.

b) Raise body up off floor into a full plank position.

c) Keeping body straight, lower body to floor by bending arms.

d) Push body up until arms are extended to original position. Continue to repeat the process.

Variation: If you are finding this too challenging, place you knees on the flooring during the exercise – this will reduce the load.

6) Super-man

This exercise really hits the lower back, even if it feels a little bit silly.


a) To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you – this is the starting position.

b) Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds – squeeze your lower back to get the best results from this exercise.

c) Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.

d) Continue to repeat the process.

7) Triceps Dips

Good exercise for those bingo wings – hooray for sleeveless tops!

tricep dips

a) Place your hands beside you on the bench with your feet placed out in front of you.

b) Keeping your back straight and your tail-bone close to the bench, lower yourself until your arms are at a 90 degrees.

c) Raise yourself back up to the starting position by fully extending your arms and contracting your triceps muscles.

d) Continue to repeat the process.

8) Lunge

Great for strong, defined quads! Work your glutes (tone your butt) a little harder by lunging onto a step.


a) Stand with the hands on the hips and feet hip-width apart.

b) Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees.

c) Return to the starting position and repeat with the left leg.

d) Continue to repeat the process.

Variation: Try stepping back into the lunge for a different variation.

9) Single Leg Deadlift

A popular weight-lifting exercise adapted for gym-free leg strengthening. Watch that balance though…

single leg deadlift

a) Assume a single-leg stance – lower the upper body by bending at the hip, keeping the back straight.

b) Lower the arm down the thigh and shin of the supporting leg then push the hips back and slightly bend the knee during the descent – swing the free leg back so it stays in line with the torso.

c) Lower the upper body until a mild stretch is felt in the hamstrings and return to the starting position.

d) Continue to repeat the process on one leg then switch sides.

Variations: You can also perform this exercise using one arm and leg at a time. Simply elevating your left leg, arm and side of your chest and do the same with the right side.

10) Plank

Ah, the trusty plank. Remember: it’s okay to breath!


a) Lying on your front, begin by placing your elbows underneath you at a 90-degree angle with forearms parallel to the floor, shoulder width apart and toes pointed towards the floor.

b) Together lift the body – the legs should be elongated onto the floor contracting the abs.

c) You should aim to hold the position for as long as possible (1-minute will start to feel a little longer than it should be….)

d) Rest and repeat

Take Home Message

Exercise doesn’t have to be the same old boring routine week after week…

Whether you’ve hit a plateau, your routine is getting a little repetitive or you’re simply wanting to push your body out of it’s comfort zone, then take a day off the weights/cardio and switch it up with a bodyweight session!

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