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6 Intensive Home Bodyweight Workouts That Burn Body Fat

Want to get rid of that excess body fat? Cardio exercises that help build muscle may be the key to you achieving your weight loss goals more effectively. Exercises that keep your heart pumping boost your metabolism and encourage your body to burn calories and fat. However, it’s also important to build some muscle to further increase your body’s ability to burn calories and eliminate fat. You can achieve a fat-burning workout through bodyweight exercises, which are focused on strength training with help from your own body weight to provide resistance.

The more intense the bodyweight workouts are, the more effective they are at burning body fat. So, here are six exercises you can try for starters:

1. Burpees

Stand with your feet beyond shoulder-width, bend down with your hands on the floor. Make sure your legs have shot back behind you quickly so that you’re positioned on top of a pushup form. Jump the legs back up to make them land outside your hands, and quickly jump up. Repeat this 10 times for 1 set.

2. Bar muscle-ups

This challenging bodyweight exercise requires a stable setup with a pull-up bar. Hang from it before swinging your body forward as you pull your shoulder blades together to let your chest and head move forward. Swing your legs behind as you put your chest forward. Drive your legs forward as you pull up. Once you’re up, try to make your abs’ upper area touch the bar before straightening your hips to push down to suspend yourself over it. Lower back down and repeat.

3. Squats

This bodyweight exercise may seem basic, but it can build strength and tone your legs as well as your glutes. Stand with your feet shoulder-width apart with your toes slightly turned out. Sit back with the hips and lower body as far as possible while making sure your back isn’t rounded. Push your knees out when descending, but keep your chest up.

4. Squat thrusts

These are like burpees with no pushups. Start from a standing position, drop into a squat, and kick the legs out behind to a plank position. Position your legs back to you to jump back to your feet.

5. Drop squat

Stand with your feet hip-width apart, jump up explosively and bend the knees to lower into a squat. Touch the ground with your right hand and jump back up. Repeat but use your left hand to touch the ground this time. Alternate.

6. 3-Step lateral bound

Similar to high knees, but this exercise requires stepping from one side to another. Begin by moving to the right. Lift the right leg into a knee-high step, and take three quick steps to the right. Stop with your left foot raised. Go back to the left by repeating those steps. Make sure you’re landing mid-foot and try landing with soft and quick steps.

Try and complete these exercises 3 times each for a burning workout. If you repeat this workout twice or even three times a week you will start to see a difference in your strength in no time!

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References:

https://www.mensjournal.com/health-fitness/best-bodyweight-exercises-lose-weight-burn-fat/13-3-step-lateral-bound/