8 Minute Full Body Weight Workout That Burns Fat Fast

8 Minute Full Body Weight Workout That Burns Fat Fast

8 Minute Full Body Weight Workout That Burns Fat Fast

When it comes to high intensity exercises like a full body weight workout, less is more. You can get all the benefits you need in just 8-10—minutes a day from start to finish for a ripped and lean body.  Here’s the workout.2

One of the most stubborn areas to lose is lower belly fat.  Here is a FREE 14 day protocol to losing ALL your lower belly bulge and “target” stubborn fat.

The reality is, you don’t need an elliptical or treadmill to get lean and shredded.  In fact, most people dread the thought of doing an hour of steady state cardio on a treadmill.

People start off with the best of intentions on using their personal treadmill they purchased or going into their local gym to perform a grueling one hour sweat dripping cardio workout.

However, as time passes by there seems to have been a growing number of people trying to get rid of their treadmills or they end up storing it in their garage collecting dust to be never used again.

body weight workout

Gyms are filled with cardio machines but research has shown that a body weight workout can burn up to 9 times more fat than doing traditional steady state cardio.

Here’s an interesting study that was conducted by 2 Canadian scientists.

The Canadian scientists divided 27 inactive, healthy, non-obese adults (13 men, 14 women, 18 to 32 years old) into two groups.

They subjected one group to a 20-week endurance training (ET) program of uninterrupted cycling 4 or 5 times a week for 30 to 45 minutes; the intensity level began at 60% of heart rate reserve and progressed to 85%. (For a 30-year-old, this would mean starting at a heart rate of about 136 and progressing to roughly 170 bpm, which is more intense than usually prescribed for weight or fat loss.)

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Below you will find a kick ass body weight workout that will get you ripped and shredded in only 8 minutes.

NOTE:  The body weight workout below is a circuit where you will move from one exercise to the next resting for only 15 seconds between exercises.  Once you complete the first round, rest for 60 seconds and repeat 2 more times for a total of 3 rounds.

Body Weight Exercise #1  A1.  Push-Ups

standard-push-up

Rounds  3

Reps  15 hard seconds

Rest  15 seconds then move on to Mountain Climbers

How to perform:  Place your hands shoulder width apart and perform a standard push-up as fast as you can for 15 seconds.  Then rest for 15 seconds and move on to mountain climbers.

Body Weight Exercise #2  A2.  Mountain Climbers

Body Weight Exercise #2  A2.  Mountain Climbers

Rounds  3

Reps  15 hard seconds

Rest  15 seconds then move on to Burpee’s

How to perform:  Place your hands shoulder width apart in a push-up position and bring your knees in an alternating fashion towards your elbows and do for 15 hard seconds.  Then rest for 15 seconds and move on to burpee’s.

 

Body Weight Exercise #3  A3.  Burpee’sBody Weight Exercise #3  A3.  Burpee’s

 

Rounds  3

Reps  15 hard seconds

Rest  15 seconds then move on to High-Knee Drills

How to perform:  Stand straight up and quickly bring yourself down in a push-up position, kick your feet out and then bring your feet in and jump straight up off the ground.  Do as many as  you can for 15 seconds.  Then rest for 15 seconds and move on to high-knee drills.

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Body Weight Exercise #4  A4.  High-Knee Drills

 

Rounds  3

Reps  15 hard seconds

Rest  15 seconds then move on to Prisoner Squats

How to perform:  Stand straight up and quickly bring your knees in a alternating fashion straight up and simply run in place.  Do as many as you can in 15 seconds.  Then rest for 15 seconds and move on to prisoner squats.

Body Weight Exercise #5  A5.  Prisoner Squats

Body Weight Exercise #5  A5.  Prisoner Squats

Rounds  3

Reps  15 hard seconds

Rest  15 seconds then rest for 60 seconds and repeat entire circuit (A1-A5) 2 more times for a total of 3 rounds.

How to perform:  Stand straight up with your hands behind your head with feet shoulder width apart.  Squat up and down and do as many as you can in 15 seconds.  Then rest for 60 seconds and repeat entire circuit (A1-A5) 2 more times for a total of 3 rounds.

Conclusion

The research has been pretty clear that the older you get, your workouts are going to be much different in order to lose these stubborn fat areas on your body and keep you looking YOUNGER.

I just turned 40 this year and wanted to figure out a way for men and women who were approaching their 40’s 50’s and 60’s that don’t want to join a gym because of lack of time, dealing with the embarrassment of being overweight or simply looking for a way to look years younger.

Well…That day has FINALLY come!

Bring Your Own Gym Home.


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