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Bodyweight exercises - woman carrying yoga mat and water bottle

Bodyweight exercises that burn body fat: 6 intensive exercises to try

Looking for some great bodyweight exercises? 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.

If you want to burn body fat and lose weight healthily, you need to be in a calorie deficit. Eating a healthy diet and exercising regularly can help with this. Here are some bodyweight exercises you can try in the comfort of your own home to get moving, burn some calories and build muscle. The more intense the bodyweight exercises are, the more effective they are at burning body fat.

Six bodyweight exercises you need to try:

1. Skater jumps

Bodyweight exercises that burn body fat: 6 intensive exercises to try

 

 

 

 

 

 

 

 

Let’s start with a great cardio exercise. Skater jumps work mostly your legs (hamstrings, calves and quads) and glute muscles. To perform a skater jump, start in a standing position and shift your weight from your right leg to your left leg, lifting your other leg off the ground each time (as if you are ice skating).

2. Glute bridge

Bodyweight exercises that burn body fat: 6 intensive exercises to try

 

 

 

 

 

 

Glute bridges are a simple exercise yet are great if you are looking to grow your peach as they target all three muscles: the gluteus maximus, medius and minimus. Lie face up on your mat with your legs bent and feet flat on the ground. Lift your hips off the floor and towards the ceiling until they form a straight line with your knees and shoulders. Make sure to squeeze your glutes and engage your core whilst doing this.

3. Squats

Bodyweight exercises that burn body fat: 6 intensive exercises to try

 

 

 

 

 

 

 

 

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. Mountain climbers

Bodyweight exercises that burn body fat: 6 intensive exercises to try

 

 

 

 

 

 

Mountain climbers are tough but are definitely worth it. They work your arms, legs and core, making it a great full body workout. The muscles that get to work include your shoulders, hamstrings, core, triceps and quads. Get into the high plank position and bring your knee forward towards your elbow. Then, move your knee back to the starting position. Repeat this and alternate each leg.

5. Boat hold

Bodyweight exercises that burn body fat: 6 intensive exercises to try

 

A great exercise for core strength. Building up core strength is beneficial for posture, balance and weight loss. Your core is involved in most daily activities that are performed, therefore maintaining a strong core is really important. Start in a seated position, lean back slightly and lift your legs up off the floor whilst engaging your abs.

6. Reverse plank

Bodyweight exercises that burn body fat: 6 intensive exercises to try

 

 

 

 

 

 

The reverse plank works the muscles in your core, lower back, hamstrings and glutes. Sit on your mat and lift your torso and glutes off the ground, using your arms to push yourself up. Keep your legs straight and squeeze your glutes.

7. Alternating lunges

Bodyweight exercises that burn body fat: 6 intensive exercises to try

 

 

 

 

 

 

 

 

Lunges are an easy exercise to perform at home. They help with balance, stability and work the large muscle groups in your body, which in turn can aid weight loss. Start in a standing position and keep your core engaged as you move one leg forward in front of the other and bend your knee with your front foot flat on the ground. Your body should lower to the floor.

8. Donkey kicks

Bodyweight exercises that burn body fat: 6 intensive exercises to try

 

 

 

 

 

 

Donkey kicks are a great workout to help shape your glute muscles. But as well as this, they also help to stretch the hip flexors and strengthen the hips. Kneel on your mat with your arms straight as if you were about to go into a high plank. Then kick your leg out up behind you and return it back to the mat. Repeat this and alternate each leg.

9. Single leg glute bridge

Bodyweight exercises that burn body fat: 6 intensive exercises to try

 

 

 

 

 

 

Alike to the regular glute bridge that we have previously mentioned, the single leg glute bridge is slightly modified and works your muscles even harder. Using just one leg isolates the muscle group and makes this exercise much more intense.

10. Crunch

Bodyweight exercises that burn body fat: 6 intensive exercises to try

 

 

 

 

 

 

Perhaps one of the least favourite exercises, but just as important. Crunches, when performed properly, work all your abdominal muscles at once. Raise your legs and lift your shoulders off the floor as you repeatedly reach towards your toes.

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!

If you are looking for more bodyweight exercises to do in the gym or in the comfort of your own home, the Auro app offers hundreds of classes led by our world-class trainers.  Download your workouts on your phone wherever you go. Start your 14-day free trial today.

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References:

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