If you want to burn fat and your friend told you that you need to lift heavy weights to burn more fat, but you do not want to go to the gym and lift heavy weights. Can you still burn fat? The answer is yes, you can burn lots of fat without using heavyweights. You can burn fat by using your body weight.

You do not need lots of different machines and weights to burn more fat from your body. It is also possible to burn fat right from your home or home gym. There are different types of bodyweight workouts available which can efficiently burn all the fat from your body. Using just a few bodyweight exercises, you can create and less work out possibilities.

Why bodyweight exercises are good for you

If you want to burn fat, bodyweight exercises are great for you. The key is to find the right exercise and do it with the right tempo in the right sequence.

If you do lose fat using bodyweight exercises, you will need to focus on a few things. First of all, you will need to set up your bodyweight workouts as circuits, supersets or tri-sets. You will also need to reduce the rest period between exercises and between sets. You will need to use big movements which need more muscles. You will need to vary the tempo of the workout so as to get more results and benefit.

Circuits, supersets or tri-sets

A circuit workout is nothing but a sequence of a few number of exercises which are set one after another with limited rest in between them. It is an effective way of burning more body fat because it is fast-paced.

A superset is an exercise where you take 2 exercises that focus on noncompeting muscle groups or movements and pair them together. First, you do one set of one exercise and one set of the second exercise. Then you rest and repeat the process.

At tri-set pairs, three exercises and you need to move from one to the next with limited rest. It is like a mini circuit.

Whatever you use in your bodyweight workout, the benefit is that you are not wasting time with your workout. You are simply moving from one exercise to another and your body is forced to work continuously. During this process, you will need to use lots of muscle and that will help you to burn more fat. Since it will increase your heart rate, you’ll be able to burn more calories during such bodyweight workouts.

Reduce the rest between exercises

When you reduce the rest period between exercises, it will help you to burn more fat. Besides, it will also help you to complete more exercises within a short duration because you are not wasting any time. If you are a beginner to this type of exercise, you can take a little more time between two exercises. As you advance, you can reduce the amount of rest between two exercises.

Big movements that need more muscles

In the bodyweight workouts, you will perform big movements which recruit more muscles. If more muscles are involved in performing any exercise, you will need more oxygen and energy to perform that. That means you are using more energy, which will help you to lose fat.

There are different types of no equipment bodyweight exercises are available, which can help you to lose more body fat and keep yourself healthy. Some of the most common and effective bodyweight exercises include Bulgarian lunges, step ups, plank, burpees, push-ups, mountain climbers, squats etc.

References

1. Bodyweight Flow
2. Water, Hydration and Health
3. High-Intensity Intermittent Exercise and Fat Loss