Losing fat weight doesn’t have to be a hard process. You don’t need all those fancy exercise equipment or complex routines and diets to lose weight. In fact, you can use just body weight exercises. Fat loss is actually a much simpler process than you think. This process has to be simple if you have no access to gym equipment or don’t have the time to commute to the gym every day due to your busy schedule. In fact, you can start losing weight with just two exercises, the burpee and the push up. In this article, I’ll quickly outline why these two body weight exercises are effective for fast weight loss, how to perform each movement, and how to incorporate them into a workout regimen for real results.
It’s hard to find a more convenient total body exercise than the burpee. The burpee is basically an upper and lower body movement that combines a pushup and body weight squat into one compound exercise. You get to work the upper and lower body at the same time with this compound movement. It easily increases your heart rate, breathing rate, and builds tremendous strength endurance if done for higher repetitions with multiple sets in one workout. The exercise requires a great degree of coordination so if this is your first time doing them, start slow and get the mechanics down first before speeding up.
Performing the Burpee
1. Stand straight up with eyes looking forward and arms by your side. Bend at the hips and squat down with the fingers touching the ground. This is the squat position. It is also the starting position.
2. Thrust your legs back and keep them together while lowering your palms to the ground at the same time. You should be in a startup push up position and it should look like you’re about to do a pushup. Avoid letting your hips drop to the ground and keep a straight back. Keep your eyes on the floor.
3. Bend at the elbows and do a push up. Lower your body until your upper arms are parallel or near parallel to the floor.
4. Push your body and arms back up to complete the push up. Now, as you push up into the starting position, bring your legs back up (step 1).
5. With as much force as you can, jump up and jump as high as you can from the squat position. Land on your toes. This completes one repetition. Repeat as desired or accordingly to the program I outline below.
Now, the push up is straightforward and I’m sure you’ve done pushups many times in your life. When you do a push up, make sure you go through a good range of motion by letting the body drop close to the ground with your upper arms either parallel or past parallel in relation to the ground. Avoid swinging or using too much momentum and bouncing throughout the movement.
Here’s the program where you combine the burpee and the pushup into an effective fat loss routine. Do the program for 4 weeks and monitor results. The program involves training 3 days per week (Monday, Wednesday, Friday). On the other 4 days of the week including weekends, do some form of moderately-intense cardiovascular exercise like biking, running/jogging, or swimming as desired for 30-40 minutes.
Day 1- Monday
Burpees 5 minute density zone
Set a stop watch or timer for 5 minutes. Your goal is to perform as many repetitions as you can in 5 minutes. Record the number of repetitions completed and try to beat that number the next week on day one. So if you did a total of 35 reps this week, then try to do more than 35 reps the next week. Eventually, you’ll be able to do at least 50 repetitions in the 5 minute time frame.
You’ll also need to minimize the amount of rest per set. Break down the number of burpees you do in sets of 3, 4, or 5 and rest no more than 30 seconds between each set. As you do more and more sets within the 5 minute time period, you’ll need to decrease the amount of rest and continue doing more sets. Challenge your body to push through the fatigue. This looks easy on screen but requires mental fortitude to complete.
Take a ten minute rest break after completing burpees. Next up is the pushup portion of the routine.
push up 4 sets of 12-15 repetitions
After 5 minutes of rest, do 4 sets of high repetition pushups and rest 2 minutes between each set. If you can’t do at least 12 reps per set, then break that set down into sets of 3, 4, or 5 until you reach 12 sets. Repeat the same process for the next set.
Day 2- Wednesday
Use a deck of cards (I’m sure you can find an old pair lying around the house somewhere) and shuffle them good. You’ll flip over each card and do either a burpee or a pushup depending on the color of the card. As an example, let’s assign black cards to the burpee and red cards to the push up.
So if you come across the spade of 10, do 10 burpees. If you flip over the heart of 3, do 3 pushups. You get the idea. Go through the entire 52-cards deck.
Day 3- Friday
Repeat day one but increase the burpees’ density zone to 7 minutes. Your goal will be to complete as many repetitions as you can in 7 minutes and try to beat this 7-minute record next Friday. Again, you can split the number of total repetitions into smaller sets of 3, 4, or 5 reps as desired. Remember, every Monday you’re trying to beat the 5-minute density record. Every Friday, you’ll be aiming to beat the 7-minute density record.
That’s it. This is the simple program. Days one and three involves some high intensity endurance training that will elevate your metabolism and help you burn losts of calories after the workout. Day 2 builds your work capacity and strength endurance so you’ll feel healthier, stronger, and become fitter as you slim down through the weeks. Combine this simple 3-day program with just 2 body weight exercises along with some traditional moderate cardiovascular training and you’ll be well on your way to real fat loss results.