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full body workout
body weight exercises
workout program
weight exercise
exercise to lose weight
rest periods
resistance training
horizontal row
aerobic exercise
fitness levels
leg rest
fitness program
Best Body Weight Exercises - A Full Body Workout Program To Build Muscle And Lose Body Fat Fast
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Best Body Weight Exercises    -    A Full Body Workout Program to Build Muscle And Lose Body Fat Fast

Does body weight training work?

Can you build muscle using only body weight exercise?

Are we forever chained to long, boring aerobic exercise to lose weight?

Or, is resistance training the key to losing body fat fast?

Forget running, biking or swimming if you want to attain a high level of fitness in the shortest period of time. Fitness efficiency is all about moving your body through its full range of motion. Move well and move often.

Body weight exercise is for all fitness levels, men and women alike, young and old. There is a suitable fitness program for everyone however the particular full body workout program outlined in this article is for an intermediate to advanced level person.

Workouts can always be tailored to your individual needs by changing reps, sets and modifying rest periods. this program uses exercise straps which are normally not used by beginners to body weight training.

What are the best body weight exercises?

Of course it depends on many factors but you cannot beat this full body workout program for its ability to pack on muscle and burn body fat fast. This workout is done in super set format where two exercises are paired back to back without resting.

Super Set 1

Burpee to squat jump - 10 reps to

Pushups using suspension straps - 10 reps

Rest 2 minutes between sets and then repeat the superset for a total of 3 sets.

Suspension straps or sometime called exercise straps are a great way to increase the resistance of body weight training. They are handles attached to straps that, when suspended from above, introduce 2 dimensional instability into the exercise. So, instead of your hands firmly on the ground for a traditional pushup, a suspension strap pushup allows your hands to move side to side or front to back. This instability greatly increases the difficulty of the exercise.

Super Set 2

Horizontal row using the exercise straps - 10 reps to

Step Ups to bench or box - 10 reps each leg

Rest 2 minutes between sets and then repeat the superset for a total of sets.

Super Set 3

Hanging Knee Raise - 10 reps to

Bulgarian Split Squat - 10 reps each leg

Rest 2 minutes between sets and then repeat the superset for a total of sets.

This full body workout program hits the lower body hard with a leg/glute exercise in each of the supersets. The large muscles of the legs and butt use a lot of energy and thus are great for fat burning work.

The suspended push ups in Set 1 add a horizontal push movement as well as core stabilization. All push up variations are excellent core and abdominal workouts due to the plank position required.

The suspended horizontal row in Set 2 adds an upper body pull movement while the hanging knee raise in Set 3 is a focused abdominal shredder.

Get in the habit

This exercise combo can be repeated with at least a day’s rest in between. Since it is a full body workout program, three times a week is sufficient. As this program is heavily slanted towards lower body training, another variation would be to perform different full body superset workouts on the remaining workout days.

For example, Monday do this workout; Wednesday do a different full body workout that is heavy on upper body pushing movements and; Friday do another full body workout that is primarily upper body pulling exercises.

This approach satisfies the basic elements of any sound body weight training program; 1) hit all the primary body movements throughout the week; 2) get adequate rest between workouts and 3) work the large muscle groups to maximize energy expended.

All you need to complete the program is adequate sleep, great nutrition and the right attitude.

Body weight training is a very effective way to burn fat and build muscles. You can vary the intensity by adding reps and sets, modifying rest time between sets and also changing the speed of the reps. Slow and deliberate reps produce one effect while fast, explosive reps recruit fast twitch muscle fibers and ultimately grow muscles more.

What are the best body weight exercises?

Really hard to say. It depends on the desired effect (weight loss versus muscle gain), fitness level and individual creativity building a great workout. Just get started. Train hard. Have fun. Do it again.

Street Talk

Do you have a video of you doing the push up with the straps or the Bulgarian split squats?

  about 1 decade ago

I thought I answered this. I cannot link from here but there is a split vid on my YouTube channel.

  about 1 decade ago

Thanks R. Mark!

  about 1 decade ago

I am following you now to see if I can get some help to build muscle and lose weight....great article

  about 1 decade ago

Thanks. I gotta get some nutrition articles up. If you are over 25 or so, what you eat is a bigger factor than how much you exercise

  about 1 decade ago
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