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The Top 10 Bodyweight Exercises for Quick Weight Loss

Bodyweight exercises are the easiest and simplest way to banish extra fat and quickly lose weight this season. They require no gym, so you can squeeze these workouts between vacation trips or holiday parties. And they efficiently torch calories, helping you to burn off and keep off the weight. For a healthier winter, try one of these 10 body weight workouts.

The average person will gain 3 pounds of extra fat this winter, warns the University of Rochester Medical Center. This is in part due to seasonal inactivity, as well as the temptations of holiday food and drinks.


1. Pull-Ups


According to a new study conducted by Arizona State University and published in the Journal of Strength & Conditioning Research, pull-ups burn far more calories than previously thought. Old research used to dictate that you burned just over 4 calories per minute doing a pull-up, but this new study discovered you burn more than twice that - nearly 10 calories a minute!

Grab your pull-up bar with your hands facing downward and spaced apart by the same width as your shoulders. Hang from the bar with your arms and torso straight. Pull yourself up by bending your elbows while keeping your elbows close to your body. Pause once your chin has cleared the bar, then lower yourself back down with control to return to the starting position.

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2. Muscle-Ups 


The muscle-up is a hybrid workout that combines the dip and the pull-up. Because it combines so many moves, it really works your arms, chest and back, as well as various stabilizer muscles necessary for true strength and healthy form. Thanks to all the muscles involved, you’ll burn an amazing 8 calories a minute.

 Hang from the Pullup & Dip bar then kip upwards, opening your shoulders while you do so. As your torso rises in the air, kick your feet back (heels first) and propel your shoulders, chest and head forward to raise your chest above the bar. Then, once your chest has cleared the bar, transition to a dip and lockout your arms. For muscle-ups on the Pullup & Dip we recommend to use the additional straight muscle-up pull-up bar.


3. Dips 


If you want well-defined and strong triceps, dips are one of the best ways to blast your arm muscles. This compound workout uses compound movements so you're not only working your triceps, but also the muscles in your lower back, chest and shoulders. If you’re trying to quickly lose weight, this bodyweight exercise burns 5 calories a minute.

Grab the dip bar on your Pullup & Dip and push yourself into the air while straightening your arms. Pause, then bend your elbows to lower yourself back down until your arms form a 90-degree angle. Push yourself back up against the force of gravity, which is where the resistance kicks in and where you burn fat and lose the weight.

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4. Burpees 


Burpees require literally no equipment, so if you’re trying to lose weight and keep off the weight while traveling or on-the-go, this is the perfect bodyweight workout to burn fat and stay trim. Of all the exercises in this list, this is one of the most effective and torches 10 calories per minute.

Burpees are a full body exercise that requires explosive movement. You’ll incorporate elements of a squat, which hits your legs and glutes. Because they’re your body’s largest muscle groups, this also helps you burn the most calories. From a squat position, you explode up into the air and back down, targeting your core, chest, arms and back.

Stand tall with your feet spaced apart by a shoulder width. Bend your knees and get into a squat position with your hands palm-down on the floor just inside where your feet are. Push off the ground using mostly your leg strength and jump into the air, raising your hands above you behind your head.

Land back in the starting position and immediately kick your feet behind you so your legs are straight and your body is in the plank position. Jump your feet back up towards your hands, and from this squat position jump into the air again.


5. Push-Ups


They might seem like a humble holdover from your days in gym class, but the push-up is a simple way to burn calories and maintain a healthy weight. They’re primarily an upper body exercise targeting your chest muscles, and you’ll burn 9 calories per minute, reports the Arizona State University study.

Get into a plank position with your torso straight, your arms straight and your palms face down on the ground a shoulder-width apart. Brace your core and, without bending or swaying your back, lower yourself down to the ground until your arms form 90-degree angles. Then, push yourself back up until your arms are straight. If you want to protect your wrists with a neutral push-up grip then we recommend you to use some push-up bars.

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6. Squats


This exercise targets your leg and glutes, and by activating these large muscle groups, you can expect to burn 5 calories per minute. If you want to burn even more calories and lose even more weight, do this workout while holding a heavy object, like a jug filled with water or a dumbbell.

Stand straight with your hands behind your head and your feet spaced apart by a shoulder width. Brace your core and squat down, bringing your buttocks towards the ground behind you. Avoid leaning forward or having your knees go too far beyond your toes. Pause when you’ve gone as low as you can, then explode upward to the starting position using your leg strength.


7. Mountain Climbers

mountain climbers

Many people don’t just want to lose weight. They want to look like they lost the weight by showing off a toned, strong and ripped midsection. One of the best ways to burn fat and sculpt a six pack is with mountain climbers. Mountain climbers burn 8 calories per minute and work your entire core.

Get into a plank position, then tighten your abdominal muscles, squeeze your butt and bring your left knee up towards your chest while maintaining the rest of the plank pose. Pause, then return to the starting position and repeat with your right knee. That’s one rep. Continue for as long as possible, making a running motion with your legs while keeping your arms and shoulders stationary.

The longer you can “run” in this position, the more fat your burn.


8. High Knees 

High knees are high intensity and burn an incredible 9 calories per minute. You can do them in a contained space with no equipment, so they’re perfect for a quick fat-burning workout no matter where you are.

Strand with your feet spaced apart by the same width as your hips. Hold your hands in front of your abdomen, palms facing down. Bring your left knee up to tap your left palm, bring your leg down, and repeat for the other side. Repeat as fast as you can, making almost a hopping motion in the air. The longer you can maintain this workout, the more weight you’ll take off and keep off.


9. Crunches 


Crunches are a simple way to tone your abdominal muscles. This workout only burns 3 calories a minute, so if you want a bodyweight exercise to lose weight, use crunches as an add-on instead of the main focus. Think of it as a way to finely tune your workout, as opposed to the main event.

Lie down, face up with your knees bent and your feet on the ground. Put your hands behind your head and tighten your core. Lift your upper torso up by a few inches, curling towards your feet. Pause, then return back to the starting position with control.


10. Inverted Rows

inverted rows

End your bodyweight workout with inverted rows, which are the perfect way to wind down your routine and finish with some gentle fat burning. This exercise targets your lats and back, and burns approximately 6 calories per minute.

Grab the gymnastic rings or the Pull-up & Dip bar at shoulder width, with your body facing upward at an angle. Your feet should be on the ground and your arms straight so your body is suspended in the air. You may need to lower the Pull-up & Dip bar to do this properly.

Flex your arms and pull your chest up towards the rings/bar while focusing on pulling back your shoulder blades. Once your chest is close to the rings/bar, pause then return to the starting position.

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What Can Bodyweight Exercises Do For Your Weight Loss?

Many people turn to cardio when they want to lose weight, but this routine of 10 bodyweight exercise can help you torch fat and look slimmer much faster. By building muscle, you enhance your metabolism which means you burn more calories even when you’re not working out. It also helps re-balance your hormone levels so your body’s chemistry is primed for fat loss.

If you want to lose weight today, make a habit of using these bodyweight exercises so that each major muscle group is worked out at least three times a week. You’ll start to see results quickly, and people will wonder: What’s your secret? Your secret is your own body weight and your willingness.


Are you looking for the perfect Calisthenics equipment to start out? We at Pullup & Dip offer you various high-quality Calisthenics equipment. Go check it out now!

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Do you want to do more pull-ups?

Then we recommend you our FREE eBook with the top 23 tips for more pull-ups

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7 tips for building muscle with bodyweight training

Best 7 bodyweight exercises to train your butt

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  • Abs are made in the kitchen

    For me the by far most exhausting exercises of these are the burpees and high knees (considering that I can't do muscle-ups yet and only a few pull ups). All above exercises are very good but I think the most important you can do to loose weight is still a good diet and of course combined with some cardio and weight training or bodyweight training.

    btw: love your gym rings, I hope you will also bring out a workout mat too :)

  • Fat burning

    That's a lot of good exercises. But not only fat is burned, but also endurance is increased by such exercises. Especially the Burpees train the whole body and make you sweat. Very nice article!

  • FREE US Shipping above $200
  • FREE return shipping within the US
  • Shipping from US warehouse
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  • 30 days hassle-free returns
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