2 Top Fall Season Bodyweight Workouts

Get your fall season workouts going full-blast with these fat-burning bodyweight workouts.   Don't start the cold season by easing up too much on your exercise routine!  That can lead to 20-30 extra pounds put on over the 3-4 month period......

Bodyweight Strength Workout

A short, intense fat-blasting bodyweight strength workout can be just what you need if you are in a slump. When was the last time you did strength training without weights. I recommend doing a bodyweight workout at least once a week. It will give your joints a break from lifting weights.

If you need a supplement to your regular full body strength workout, this circuit workout is what you need.

Circuit workouts are good because you can incorporate exercises like squats, lunges, step ups and pushups and improve your heart health too. And, to get even more fat burn, do some of these exercises as full speed power exercises. Make sure you have mastered proper jumping and landing techniques before incorporating power exercises into your routine.

You don't need any machines---just get your body ready for some very intense exercise. If you have knee or low back problems, this type of workout is not for you.

Here is your fat-blasting bodyweight strength workout:

  • bodyweight squats, 10 repetitions each leg
  • decline pushups (pictured above), 10 repetitions
  • walking lunges with upper body rotation, 5 steps per leg
  • inverted rows, 10 repetitions
  • step ups (knee high platform), 10 each leg
  • pushup plank, 10, 5 second hold (pictured below)

  • side lunges, 10 each leg

Try to do each exercise, one after the other, with 30 seconds rest between exercises. Rest 2-3 minutes after the circuit. Do the circuit 3 times.

Bodyweight Cardio

Use bodyweight cardio to tone up and change up your regular cardio routine.

Tone your lower and upper body on cardio day. Doing bodyweight cardio is both a strength and cardio workout. It is one of the best ways to help tone your body. And, it keeps you away from boring cardio routines.

Changing up your cardio workout can also help you break thru fat loss plateaus.

It only takes about 20 minutes to do this bodyweight cardio workout:

  • deep knee bends, 10 repetitions
  • pushups on medicine ball, 10 repetitions
  • deep knee bend jumps, 10 repetitions (slow descent, explosive jump)
  • pullups, 6-8 repetitions
  • speed ladder - lateral speed steps, 10 repetitions (pictured above), full speed
  • triceps dips, 10 repetitions, feet and hands on benches (body hanging)
  • front-to-back hops, 10 repetitions each side of cone, full speed

Do this circuit 2-3 times. Take little or no rest between exercises. Rest 1-2 minutes between circuits.

Enjoy your workouts!

If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):

Free Bodyweight 500 Metabolic Fat Burner Workouts. Start shaping your body faster!

Mark Dilworth, BA, PES


About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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