Top Bodyweight Exercises That Melt Fat Fast and Boost Weight Loss

Losing weight and getting in shape doesn't necessarily require a gym membership or fancy equipment. Bodyweight exercises offer a convenient, effective, and accessible way to burn calories, build muscle, and improve overall fitness, all from the comfort of your own home or any location. This article explores a range of bodyweight exercises that can be incorporated into your weight loss journey.

Understanding Weight Loss and Exercise

Weight loss fundamentally relies on creating a net-energy deficit, where your body burns more calories than it consumes. Your body requires a set number of calories-your basal metabolic rate-to fuel its physiological processes and maintain its current mass. When you fail to meet this threshold, your body will tap into its fat stores, causing you to lose weight. While nutrition plays a crucial role, exercise significantly contributes to this calorie deficit and offers numerous health benefits beyond weight management. Regular exercise will go a long way in achieving your goals.

The Benefits of Bodyweight Exercises

Bodyweight exercises offer a multitude of advantages:

Convenience and Accessibility: No equipment is needed, allowing you to exercise anywhere, anytime. You've got your body, so you can start exercising anywhere, anytime - in your bedroom when you wake up, in the kitchen while you're waiting for water to boil, in your hotel room when traveling.
Cost-Effective: There's nothing to buy other than a pair of shoes. You don't need stylish clothing. You don't even need a yoga mat, much less an expensive gym membership, although you can certainly do these workouts at the gym, too.
Full-Body Workout: Most body-weight exercises work multiple muscles at once rather than training an isolated muscle or muscle group, as many exercise machines and dumbbell exercises do.
Improved Fitness Parameters: Research published in the journal Physiology and Behavior found that, as a form of resistance training, body-weight exercise helps build muscle "independent of an external load." When researchers looked at the effects of 10 weeks of body-weight exercises on various physical fitness parameters in a small group of young women, they found improvements in seven out of nine of the parameters. The biggest gains were in aerobic capacity, with a 33% improvement. Muscle endurance, particularly in the core, increased by 11%, while lower-body power posted a 6% gain.
Reduced Health Risks: Literally thousands of studies have shown that the more you move, the lower your risks for heart disease, diabetes, obesity, multiple types of cancer, joint pain, and Alzheimer's disease. Exercise can also lift your mood, reduce your stress level, and improve your sleep.

Effective Bodyweight Exercises for Weight Loss

Here are some bodyweight exercises that can contribute to weight loss:

Cardio Exercises

Walking: A convenient and low-impact exercise, walking is a great option if you’re new to regular exercise. Start with shorter journeys and build up to longer, more intense ones. If you were to add half an hour of brisk walking to your daily routine, you could burn about 150 more calories than you usually do each day. The faster and longer you walk, the more calories you burn. According to the American Council on Exercise, a 140-pound (65-kilogram) person burns about 7.6 calories per minute walking. A 180-pound (81-kg) person burns about 9.7 calories per minute walking. A 12-week study of 20 women with obesity found that walking for 50-70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively. To get started, aim to walk for 30 minutes 3-4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.
Jogging and Running: Jogging is an aerobic exercise -- it uses oxygen. This can help you lose weight. A good jog can also raise something called your metabolic rate for up to 24 hours. So, you’ll be in fat-burning mode even after you’ve crossed your daily finish line. Done regularly, jogging can help boost your metabolism for a long period of time. Although they seem similar, the key difference is that a jogging pace is generally between 4-6 mph (6.4-9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h). The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 10.8 calories per minute jogging and 13.2 calories per minute when running. A 180-pound (81-kg) person burns about 13.9 calories per minute jogging and 17 calories per minute when running. Researchers have found that jogging and running can help burn visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has links to various chronic diseases like heart disease and diabetes. To get started, aim to jog for 20-30 minutes 3-4 times per week. If you find jogging or running outdoors hard on your joints, try running on softer surfaces like grass. Many treadmills have built-in cushioning, which may be easier on your joints.
Jumping Jacks: Jumping jacks are an underrated bodyweight exercise to increase your calorie expenditure. Stand upright, looking forward with your feet together and arms down at your sides. Jump up, spreading your legs more than shoulder-width apart and raising your arms overhead in one fluid motion. Keep your core engaged. Gently and lightly jump back to the starting position with your feet together and arms at your sides. Tip: Practice jumping jacks for a set period instead of reps.
Jumping Rope: Jumping rope is a fantastic way to burn calories fast. In fact, you’ll burn more of them by jumping rope than walking on a treadmill for the same amount of time. You'll also work multiple muscle groups, from your core to your upper and lower body. Jumping rope can also improve your coordination.
Cycling: Cycling is another great way to lose weight, and it’s a low-impact, adaptable exercise. You can burn about 400-750 calories an hour riding a bike, depending on your weight, how fast you’re going, and what type of cycling you’re doing. Cycling is a non-weight-bearing and low impact exercise, so it won’t place much stress on your joints. The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 6.4 calories per minute cycling at a speed of 10 miles per hour (MPH). A 180-pound (81-kg) person burns about 8.2 calories per minute cycling at 10 MPH. Studies have also found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death than those who don’t cycle regularly. Although cycling is traditionally an outdoor activity, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.
Swimming: It can be hard to be motivated to work out if your knees are achy or your back hurts. If you're in that boat, swimming is an ideal exercise. It's easy on your joints, you’ll use both your upper and lower body, and you'll get a good cardio workout. You’ll reap the benefits from the resistance of the water, too. If you swim for a half-hour a few times a week, you’ll lower your risk of heart disease, stroke, type 2 diabetes, and some cancers. It'll also bring down your bad cholesterol and blood pressure. The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 9 calories per minute swimming at a crawl or moderate pace. A 180-pound (81-kg) person burns about 11.6 calories per minute swimming at a crawl or moderate pace. How you swim appears to affect how many calories you burn. One study on competitive swimmers found that the most calories were burned during the breaststroke, followed by the butterfly, backstroke, and freestyle. Swimming is its low impact nature, meaning it’s easier on your joints. This makes it a great option for people with injuries or joint pain.
Stair Climbing: Another low-cost, versatile exercise for weight loss is stair climbing. Although you could use a machine, all you really need for this exercise is a trusty set of stairs. Climbing just two flights of stairs every day can lead to 6 pounds of weight loss in a year. It can also add to the amount of good cholesterol in your blood and help keep your joints, muscles, and bones healthy.
Hiking: If you’re looking for a more adventurous way of losing weight, hiking might be the move for you. It usually involves walking in nature and avoiding the obstacles around you, like tree roots and rocks.

Strength Training Exercises

Push-ups: Push-ups are a classic bodyweight exercise to challenge your upper body and core. Tip: Perform three sets until you struggle to complete a rep (i.e., to failure), maintaining your form. Stop early if your form begins to break down.
Squat to Hip Opener: Start standing, and drop into a deep squat. Stand, squeezing your glutes, and lift your right leg, driving your knee up. Rotate your thigh outward, flexing your right glute. Pause, then return to standing. Repeat on the other side. Do reps for 30 seconds, then jumping jacks for 30 seconds. Complete 3 sets, with no rest between each.
Duck Walk to Squat Jump: Stand with your feet about shoulder width apart. Squat until your thighs are parallel to the floor. Keeping your chest up and your weight in your heels, walk forward 4 steps. Balance out your feet and jump up. Lower back down for more duck walks, take 4 steps backward, and jump again. That’s 1 rep. Stay low as you walk forward, and take small steps.
Lateral Bound to Burpee: Start in an athletic stance. Leap to the left, landing on your left foot only, knee slightly bent; control your landing. Place your right foot on the floor; your feet should be shoulder width apart. Quickly squat, get into pushup position, lower your chest to the floor hop your feet to your hands, stand up, and jump. Leap right, landing on your right foot, and repeat the entire process. That’s 1 rep. Struggling with the bound? Take a smaller hop.
Dips: Dips offer a convenient way to target your chest, shoulders, and triceps at once. Sit on the edge of a surface with your hands beside your hips. Then, slide yourself off the edge and extend your legs, balancing on your heels. Initiate the dip by bending your elbows and lowering your body toward the floor. Tip: Dips are particularly challenging, so modify the range of motion if you don't have the upper body strength to go all the way down.
Lunges: Look straight ahead and take a large step forward with one leg, lowering your body slowly. Lateral lunges are another lunge variation. Stand hip-width apart and engage your core while keeping your chest upright. Step out to the side with one leg and push your hips back as you lower into a lunge. Push off with your bent, lunged leg, returning to the starting position. Tip: Perform all reps on one side before switching to the other.
Box Jumps: Box jumps challenge your power and explosive movement, especially in your lower body.
Crab Bridge to Knee Lift: Lie on your back, palms on the floor, knees bent, feet close to your butt. Lift your butt a few inches and straighten your arms. This is the start. Lift your right foot, tucking knee to chest, and touch your knee with your opposite hand. Pause. Return to the start. Repeat on the other side. Then squeeze your glutes and press up through your heels until your shoulders, hips, and knees form a straight line. Return to the start. That’s 1 rep.
Dead bugs: Dead bugs target the deep abdominal muscles to build a stronger core. Lie on your back with arms extended straight toward the ceiling and knees bent at 90 degrees. Simultaneously lower your right arm and left leg toward the floor. Tip: Keep your back pressed flat into the floor during this exercise, ensuring it doesn't come off the floor as your hands and arms move.
Gator Roll: Lie on your back, arms and legs extended, shoulder blades and thighs off the floor. Thisis the start. Without letting your arms or legs touch the floor, roll to the right until you’re on your stomach. Pause, then roll back to the start. Repeat on the other side. That’s 1 rep. Eb says: “One of my favorite moves here. Take your time rolling over and your abs will get maximum benefit.”
Lateral Bear Crawl to Bird Dog: Start on all fours, knees off the floor, core tight. Take 2 steps to the left. Pause. Lower your left knee to the floor, and extend your left arm in front of you and your right leg behind you. Return back to bear-crawl position and take 2 steps to the right; drop to your right knee and extend right arm and left leg. That’s 1 rep.

Core Exercises

Plank: Core exercises improve stability and spinal health and help you build muscle around your midsection. Place your forearms on the ground, with your elbows under your shoulders and palms clasped together, forming a fist. Extend your legs behind you and tuck your toes under so your body lifts off the ground, creating a straight line from your head down to your heels. Keep your core muscles tight, and make sure your hips don't sag. Tip: Try to complete three sets to failure for this one, paying attention not to let your lower back cave in.
Mountain Climbers: Mountain climbers are an exercise that is both loved and hated. Tip: Prevent your hips from lifting by keeping them level and stable.
Crunches: Lie on your back with your knees bent and feet flat on the floor beneath you. Place your hands across your chest and engage your core. Slowly lift your upper body toward your knees, curling up off the floor while you exhale. Tip: Complete reps slowly and with control.
Superman Exercise: This superman-type exercise challenges contralateral stability, coordination, and core muscles generally. Tip: Complete this exercise slowly and with control, keeping your spine in a neutral position.

HIIT (High-Intensity Interval Training)

Interval training, more commonly known as high intensity interval training (HIIT), is a broad term for short bursts of intense exercise that alternate with recovery periods. You shouldn't do it every day, but it's very effective for weight loss. You’ll burn more calories with HIIT than with steady cardio. The intense exercise keeps your body working and in fat-burning mode for up to 24 hours after your workout ends. Typically, a HIIT workout lasts 10-30 minutes and can burn many calories. One study of 9 active men found that HIIT burned 25-30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill. That means HIIT can help you burn more calories while exercising less. Numerous studies have shown that HIIT is especially effective at burning belly fat, which has links to many chronic diseases. To get started, choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times. For example, pedal as hard as you can on a bike for 30 seconds, then pedal slowly for 1-2 minutes. Repeat this pattern for 10-30 minutes.

Other forms of exercise

Weight training: This type of exercise uses resistance to build strength and muscle. It not only helps you lose weight, but also helps you keep the weight off by building muscle. That'll help your body burn more fat. Try to do some strength training 3-5 times a week, for about an hour each time. Don’t forget to rest a day between every 2 days that you do it. The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 7.6 calories per minute of weight training. A 180-pound person burns about 9.8 calories per minute of weight training. One 6-month study showed that doing 11 minutes of strength-based exercises three times per week resulted in an average 7.4% increase in metabolic rate. In this study, that increase was equivalent to burning an additional 125 calories per day. Another study found that 24 weeks of weight training led to a 9% increase in men’s metabolic rate, equating to burning approximately 140 more calories per day. Among women, the increase in metabolic rate was nearly 4% or 50 more calories per day. In addition, studies have shown that your body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise. Weight training exercises are the preferred method for gaining strength and muscle, as they require more energy and help you burn more calories.
Pilates: Research says that Pilates -- exercises usually done on a mat or with various tools that emphasize core strength -- can make you stronger and help you keep a healthy weight. The intensity of a Pilates class depends on your needs. You can find some classes or demonstrations online or at your local gym. According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s Pilates class or 168 calories at an advanced class of the same duration. Although Pilates may not burn as many calories as aerobic exercises like running, many people find it enjoyable, which makes it easier to stick to over time. An 8-week study in 37 middle-aged women found that performing Pilates exercises for 90 minutes 3 times per week significantly reduced waist, stomach, and hip circumference, compared with a control group that did no exercise over the same period. Pilates may also reduce lower back pain and improve strength, balance, flexibility, endurance, and overall fitness. You can do Pilates at home or at one of the many gyms that offer Pilates classes. To further boost weight loss with Pilates, combine it with a balanced diet and other forms of exercise, such as weight training or cardio.
Yoga: This is a practice that combines physical activity and meditation. It’s a popular way to practice mindfulness after a long day at work, too. But the benefits don’t stop there. Research suggests that over time, people who are overweight and do yoga at least once a week for 30 minutes lose weight and have lower BMIs. Folks who do yoga are also more mindful eaters, meaning they’re more likely to know when they're truly hungry and when they’re full. While it’s not commonly considered a weight loss exercise, yoga burns a fair amount of calories and offers many additional health benefits that can promote weight loss. A 12-week study of 60 women with obesity found that those who participated in two 90-minute yoga sessions per week experienced greater reductions in waist circumference than those in the control group - by 1.5 inches (3.8 cm), on average. The yoga group also experienced improvements in mental and physical well-being. In fact, studies have shown that yoga can teach mindfulness and reduce stress levels. Most gyms offer yoga classes, but you can practice yoga anywhere. This includes from the comfort of your own home, as there are plenty of guided tutorials online.

Designing Your Bodyweight Workout

Warm-up: Begin with a 5-10 minute warm-up, such as light cardio (jumping jacks, high knees) and dynamic stretching (arm circles, leg swings).
Workout: Choose a combination of exercises that target different muscle groups. Aim for 3 sets of 10-15 repetitions for each exercise, or perform each exercise for 30-60 seconds.
Cool-down: Finish with 5-10 minutes of static stretching, holding each stretch for 30 seconds.

Example Bodyweight Circuit:

Squats: 3 sets of 15 repetitions
Push-ups: 3 sets to failure
Lunges: 3 sets of 12 repetitions per leg
Plank: 3 sets, holding for 30-60 seconds
Jumping Jacks: 3 sets of 30 seconds

Factors Affecting Weight Loss

It’s important to remember that weight loss is not a linear process, and it’s common to find yourself losing weight more quickly when you first start. How much weight you can expect to lose from exercise depends on your:

Starting weight: People with a higher starting weight typically have a higher BMR. This is the number of calories your body burns when performing basic life-preserving functions. A high BMR means you will burn more calories during activity and rest.
Age: Older people tend to carry more fat and less muscle mass, reducing their BMR. A lower BMR can make it more difficult to lose weight.
Sex: People assigned female at birth (AFAB) tend to have a greater fat-to-muscle ratio than those assigned male (AMAB), which can affect BMR. As a result, AMAB individuals tend to lose weight quicker than AFAB folks, even if each group consumes a similar number of calories.
Diet: Weight loss occurs when you burn more calories than you consume. Thus, a calorie deficit is essential to losing weight.
Sleep: Studies have found that a lack of sleep may slow the rate at which you lose weight and even increase your cravings for high calorie foods.
Medical conditions: People with medical conditions like depression and hypothyroidism may lose weight at a slower rate.
Genetics: Studies have shown that weight loss has a genetic component, which may affect certain people with obesity.

Although most people want to lose weight quickly, experts often recommend losing no more than 1-2 pounds (0.5-1.36 kg), or approximately 1% of your body weight, per week. Losing weight too fast can have negative health consequences. It can result in muscle loss and increase your risk of: gallstones, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss, irregular menstruation.

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