Home Exercises That You Can Do to Lose Body Fat?

Here is one interval style bodyweight workout that will burn more fat in 8 minutes than an hour of cardio ALL in the comfort of your own home.

One of the most effective workouts you can do that will BOOST your metabolic rate, restore youthful hormones, reverse aging and will make you BURN fat FASTER far after the workout is over are interval style body-weight workouts.

5 “kick ass”  body weight workout that will get you ripped and shredded in only 8 minutes.

NOTE: The body weight workout below is a circuit where you will move from one exercise to the next resting for only 15 seconds between exercises.

Once you complete the first round, rest for 60 seconds and repeat 2 more times for a total of 3 rounds.

Body Weight Exercise #1  Push-Ups

Rounds 3

Reps 15 hard seconds

Rest 15 seconds then move on to Mountain Climbers

How to perform: 

Place your hands shoulder width apart and perform a standard push-up as fast as you can for 15 seconds.

Then rest for 15 seconds and move on to mountain climbers.

Body Weight Exercise #2  Mountain Climbers

Rounds 3

Reps 15 hard seconds

Rest 15 seconds then move on to Burpee’s

How to perform: 

Place your hands shoulder width apart in a push-up position and bring your knees in an alternating fashion towards your elbows and do for 15 hard seconds.

Then rest for 15 seconds and move on to burpee’s.

Body Weight Exercise #3  Burpee’s

Rounds 3

Reps 15 hard seconds

Rest 15 seconds then move on to High-Knee Drills

How to perform: 

Stand straight up and quickly bring yourself down in a push-up position, kick your feet out and then bring your feet in and jump straight up off the ground.

Do as many as you can for 15 seconds.

Then rest for 15 seconds and move on to high-knee drills.

Body Weight Exercise #4  High-Knee Drills

Rounds 3

Reps 15 hard seconds

Rest 15 seconds then move on to Prisoner Squats

How to perform: 

Stand straight up and quickly bring your knees in a alternating fashion straight up and simply run in place.

Do as many as you can in 15 seconds.

Then rest for 15 seconds and move on to prisoner squats.

Body Weight Exercise #5  Prisoner Squats

Rounds 3

Reps 15 hard seconds

Rest 15 seconds then rest for 60 seconds and repeat entire circuit (1-5) 2 more times for a total of 3 rounds.

How to perform: 

Stand straight up with your hands behind your head with feet shoulder width apart.

Squat up and down and do as many as you can in 15 seconds. 

Then rest for 60 seconds and repeat entire circuit (1-5) 2 more times for a total of 3 rounds.