10-Minute Fat-Burning Bodyweight Workouts

10-Minute Fat-Burning Bodyweight Workouts

If you think your gym workout devices aren’t too different from the characters in the recent Transformers movie, you’re not alone. All these levers and cables and pins can make you run to the outlet. But before you return the script in the name of gymbullying, remember that there is one device that is always better than the rest: your own body.

That’s right, your own physique is the best and most versatile fitness device you can use. According to certified strength and conditioning coach Mike Dewar of J2Fit, you will not only improve your balance and fitness, but you will also begin to build muscle through body weight exercises and movements. And the more muscles you have, the more calories and fat your body burns naturally.

In addition, Dewar emphasizes the importance of body awareness and stability that result from body weight training. “Without the ability to control your body in space, you can adapt to health-issue.”

Do you have 10 minutes to get a jump on your fitness? We thought so. That’s why we’ve put together three 10-minute bodyweight workouts to suit all experience levels. Choose one today, another tomorrow, and you have an easy way to get your sweat anytime, anywhere.

Try these 3 body weight exercises

Perform these routines as a standalone workout or add them as a “finisher” at the end of your regular strength or Cardio training.”Do you find some movements too difficult? Each circuit can be easily adapted to your needs (or spatial constraints). And while Dewar recommends resting for 60 seconds between each round, take as much (or as little) time as you need. Now free up a spot in your living room or claim a corner of your park or gym — it’s time!

Body weight training: 10 minutes Tone up

Squat Jump

How: start by standing straight with your feet flat on the floor, hip-width apart. Keep your arms straight in front of you, fall into a squat position, keep your back straight and your chest up (a). Push through your heels and stretch your arms down to explode off the floor and jump as high as you can (b). Land as smoothly as possible with bent knees. Reset your body as soon as possible and repeat (c).

Beginner Alternative: not ready to jump? Dewar recommends Bodyweight Speed Squats. “Jump Squats and other movements focused on strength and speed are amazing for the development of new fast-twitch muscle fibers,” he says. By increasing speed, you also maximize your consumption of calories and fat, which results in weight loss.

Slots Page

How: stand straight with your feet hip-width apart, hands on hips or sides. Take a big step to the right with the abdominals stretched and the hips pointing forward and bend your right knee 90 degrees (a). Go through your right heel and return to the starting position (b). Then do the same with your left leg (c).
Beginner alternative: lie on your side to work the glutes and thighs with side lifts of the legs. With both legs straight and glutes and abdominals busy, lift the upper leg one to two feet above the floor, hold, and return to the starting position.

Rotary Push-Ups

How to: start in perfect Push-up position. Hands should be spaced shoulder width apart and located directly under the shoulders. Your body should be in a perfectly straight line, from your heels to the top of your head (a). Perform a push-up (b). Then, while keeping your feet in place, turn your torso to the right and lift your right arm just above your body, so that your left and right arms are in a perfect line (c). Return to the starting position. Repeat and alternate your left and right sides (d).

Beginner Alternative: If you haven’t mastered basic Push-up yet, try these beginner-friendly variations first. Go at your own pace-you will work the same muscle groups and feel the burn!

Body Weight Training: 10-Minute Cardio Boom


How to start in a push-up position with your hands directly under your shoulders (a). Keep your buttocks and your whole body as flat as possible, bring your right knee to your chest, then your left knee. Repeat at a fast pace (b). If you feel this in your abs and shoulders, you do it right!

Beginner alternative: if the leg action gassed you, simply hold the top of a Push-up (also known as a high plank). You will power your abs, not to mention your shoulders, glutes and legs! In particular, alternate mountaineers help to target their obliques and allow the muscles to take over their love handles.

Bird Dog cracks

How: start on all fours with your hands flat on the floor directly under your shoulders (a). Keep a flat back and extend your right arm while pushing your left leg back. Remember to bend your left gluteus and right shoulder while stretching completely (b). Hold this Position for a second before using your core to pull your leg and arm towards your body so that your right elbow approaches your left knee (c). Complete 10 repetitions, then change sides (d). Watch this demo video!

Beginner alternative: lie on your back for dead beetles. (See #4 here.) When you raise your right hand to hit your left foot, you strike your abdominal muscles while action against the camber of your back.


How to do everyone’s favorite exercises… burpees. Start standing (a). Squat and rest your hands on the floor about shoulder width apart (b). Hold your hands there and jump with your feet back so that you are in the Push-up position (c). Then jump your feet to your hands (d). Put your body in the squat position and jump straight up. Once you land, Repeat.
Beginner alternative: if you need to take things a step down, return to the Push-up position, one foot at a time, and eliminate the jump as soon as you get up again. As an ordinary HIIT finisher, these high-calorie exercises are one of the best ways to burn fat and build muscle long after you’ve been exercising.

Reverse Slots

How to: time to beat your legs! Start standing with your feet about hip width apart (a). With your hands on your hips a step back with your right leg and fall into a slit. Your left leg should form a 90 degree angle at the knee (b). From the lunge position, stand straight and repeat with the left leg (c).
Beginner alternative: place a chair next to you to support yourself while performing the same movement as above. Lower as far as you can go and return to the standing position.

Single-Leg Bridges

How: lie on your back, arms to the sides, palms up. Bend your left knee and rest your left foot flat on the floor, close to your buttocks. Your right leg should be straight and away from the floor (a). Push through your left heel, lift your hips until your body forms a straight line from your torso to your knee. You should feel your hamstrings and glutes doing most of the work (b). Hold the top position for a full second and return to the starting position. Repeat for 10 repetitions, then change the legs (c).

Beginner alternative: need a little more grounding? Try a two-legged Glute bridge where both feet are firmly planted for support. As in the Progression above, you strengthen your heart, glutes and hamstrings in an effective movement without equipment.

Page Plank Leg Lifts

How: lie on your side and lean on your left forearm, with the side of your left foot on the floor and the right foot stacked on it. Your body should be in a straight line (a). Raise your right arm to the sky (see demo video here) (b). Then lift Your Right Leg and hold for a Second. Return to the starting position of the side board and repeat (c).
Beginner alternative: take a notch with a single side board with the upper hand placed on your hip. Hold the position for 20-30 seconds, and slowly work your way up to lift the overhead of the upper hand.

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