Cardio Training

Bodyweight workouts don't get enough credit for their fat-burning and muscle building potential.....


If you want to take your workouts to a higher level and blowtorch body fat, my FREE Bodyweight Metabolic Fat Burner Workouts are what you need. There are 3 levels: Bodyweight 200, 300 and 500. Start at the level you can handle.

Here’s what the research says:

a) Doing these types of short burst workouts will change your hormones allowing your body to naturally regulate fat burning, appetite and moods.

Short burst workouts, such as interval cardio and circuit bodyweight training had these advantages over the low-to-moderate intensity workouts: a) more release of fat from cells, b) more fat used as fuel during exercise and c) increased metabolic rate after exercise. All it takes is 20-30 minutes of workout time.

b) Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout.

Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your metabolic workout!

Here are 3 bodyweight exercises to blowtorch your body fat:

1. Pullups

You must include bodyweight pullups in your exercise routine! The pullup is one of the best exercises you should be doing! If you haven't done a pullup since grade school, you need to bring the pullup out of your workout closet! If you can't do any, start doing 1 pullup and progress (assisted pullup machine or a spotter are also options).


The pullup is not just a back muscle exercise. Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength. That's why you should be doing pullups!

--Hang from a pullup bar with your palms facing away from your body, your arms straight and your feet crossed together with legs bent about 90 degrees. Pull yourself up until your chin passes the bar.

--A wider grip (greater than shoulder width) will work your lats more. A closer grip (shoulder width or less) will work your middle back muscles more.

--If you lack grip strength, you can use straps to help.

Use proper technique when doing a pullup:

--Don't jut your chin out (it strains your cervical spine).

--Don't swing. It makes the pullup easier by using momentum. You need to pullup, not swing up.

--Don't let your chest collapse because that puts too much stress on your shoulders.

--Don't arch your lower back too much. You want your abdominal muscles to be engaged when you do the pullup. Keep your torso braced (as if taking a punch to the gut) during the pullup.

--When you start the pullup, drive your shoulder blades down and squeeze them together. This will engage your shoulder stabilizers more.

Don't be afraid of the pullup exercise.

2. Steps Ups on Knee High Platform

The bodyweight step up is one of the best leg toning and strengthening exercises available to you. It will help you burn more fat in your legs.


Step ups will also improve your dynamic balance. Its not that easy to balance all your weight on one leg (with good form) while stepping up onto a platform.

Do the step up this way:

--Face a bench or platform (knee high) and put your right foot on the bench. Your knee should be bent 90 degrees. Don't do this exercise with dumbbells until you have mastered the bodyweight version.

--As you lift your body on your right leg, keep your body erect (don't bend over) and look straight ahead. Balance on your leg for 1-2 seconds and descend. Don't let your left foot touch the platform.

--Do all required repetitions on the right leg and switch to left leg.

You may have to start with a platform lower than knee-high. Your hamstrings and butt will be worked more with a higher platform.

Exercises like the step up are important because it uses the same pathways that it takes to walk or run. Plus, one leg cannot compensate for weakness in the other leg. If your left leg is weaker, it will be forced to "catch up" to the right leg. Muscular balance is important to avoid injuries.

3. Triceps Dips on Bars

Tricep dips done on the bars will give you the most benefit. Your arms, chest and shoulders will be worked. Keep your hands by your side and don’t lean forward when doing the exercise. Your core will also get work during this exercise. Just brace (like taking a punch to your gut) your torso during the exercise.

Want more bodyweight workouts?

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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