How to Burn Fat Fast with Bodyweight Exercises

The most effective way to burn fat fast is through exercise. There are two things that are accomplished when you exercise. The first is that you get your heart rate elevated to the point where you burn calories at a faster rate. In order to burn fat you need to burn calories. The second thing that is accomplished when you exercise is that you build muscle. This too helps in the fat burning process. The more muscle you have the higher your metabolism will be. The higher you metabolism is the faster you will burn fat. It is a simple equation. Body weight exercises are a great way to achieve this. Let's take a look at some bodyweight exercises that you help you burn fat fast.

All of the exercises that will be listed below are what I would call metabolic exercises.  They will raise your heart rate in a big way and tax your central nervous system at the same time.  They are exhausting exercises despite the fact that you are only using your bodyweight.  Build up to them slowly.  If you have not been exercising regularly these will be quite difficult.  As always, you should consult a doctor before beginning any exercise program.

This was a staple of every conditioning program years ago.  For some reason it has fallen by the wayside.  However, jumping jacks is a tremendous exercise.  It will elevate your heart rate and help you work up quite a sweat.  The only problem with jumping jacks is that they are boring.  But if you can deal with the boredom they are a great exercise.  Try performing five minutes of jumping jacks.  You will be more winded than you thought. 

This is another greatly overlooked exercise.  Fighters have used it for years and continue to do so because they recognize that it has great conditioning power.  The only drawback to jumping rope is that is requires a bit of coordination.  If, however, you are adept at jumping rope you can step up the intensity and perform "double unders."  Double unders are where you perform two passes of the rope to every jump.  This requires that you get a little more height than you would normally.

Mountain climbers appear to be a simple exercise that you could do all day until you begin them.  Not long into the exercise fatigue begins to set in; the arms begin to get weary and the leg begin to tire.  Look at the video below for an example of how to perform them.

These exercises are plyometric in nature, that is, they involve explosive jumping movements.  Jump squats can burn fat fast without a question.  They are extremely tiring.  If you are unable to do them just stand in place and jump up and down.  You will be amazed at the effort required. 

Box jumps require a platform for you to jump up on.  I made a crude but sturdy platform out of 2 x 4s for mine.  It is 24 inches tall.  I cut a piece of 3/4" plywood to use for the top.  Make sure that whatever you use is sturdy enough to handle your weight constantly landing on it.  Jump up on the box but step down off it.  You need to be careful with box jumps as you tire.  You will need to concentrate.  If not you just might remove the skin from the front of your shin.  You will not enjoy that if it happens.  Shoot to land in the middle of the platform to limit the possibility of this happening. 

The mother of all exercises to burn fat fast is the burpee.  The way I perform it, it incorporates four exercises into one.  In involves a squat, a kickback to a plank, a push up, and a squat jump.  Fat will melt off your body as your perform these.   They are very intense.  You will definitely have to build up to ability to do many of them.  Shoot at first for something like 50 per day.  However, you won't be able to do them all at once.