15 Bodyweight Exercises That Burn Calories and Aid Weight Loss

If you want to lose weight, bodyweight exercises are an excellent option. You don’t need equipment – ​​just your body. These workouts help you burn calories, build muscle, and target fat loss.

Bodyweight squats are a great exercise fat loss Because they use your leg muscles, which require a high calorie expenditure to contract and function.

1. Stand with your feet shoulder-width apart, your gaze forward and your core engaged.
2. Lower into a squat until your thighs are almost parallel, then stand up.
3. Complete the following repetitions (reps), keeping your knees aligned with your toes to create stability and your abdominals strong.

tip: Perform this exercise for three sets of 10-20 reps.

push up A classic bodyweight exercise to challenge your upper body and core. They work multiple muscle groups at once, burning more calories than working one muscle group alone.

1. Place your hands on the floor shoulder-width apart, directly beneath your shoulders.
2. Slowly bend your elbows and lower your body toward the floor at about a 45-degree angle with your torso.
3. Push through your hands and straighten your arms to lift your body back to the starting position, making sure to keep your core engaged the entire time and your back flat.

tip: Perform three sets until you have difficulty completing one rep while maintaining your form. Stop quickly if your form starts to deteriorate. You can always modify push-ups by doing them from your knees.

Walking lunges are a highly effective aerobic workout that gets your heart pumping and a strength workout that burns calories for weight loss.

1. Look straight ahead and take a big step forward with one leg while slowly lowering your body. Make sure your back knee remains just above the floor.
2. Push off with your back foot, bringing it forward in order to step into the next lunge.
3. Alternate your legs as you continue forward, maintaining a controlled, steady motion while keeping your torso upright, engaging your core and looking forward.

tip: Do three sets of 10-20 steps.

core exercise Improves stability and spinal health and helps build muscles around your midsection. are planks one of many exercises Which makes this process convenient.

1. Place your forearms on the ground, with your elbows beneath your shoulders and palms together, forming a fist.
2. Extend your legs behind you and press down on your toes so that your body lifts off the ground, forming a straight line from your head down to your heels.
3. Keep your core muscles tight and make sure your hips don’t sag. Hold on as long as you can until your form starts to break down.

tip: Try to complete three sets of planks, being careful not to arch your lower back. If your back starts to sag, rest and reset to maintain proper form.

Side plank is another plank variation that works your obliques and contributes to balanced core muscles.

1. Push up onto the floor, supporting yourself on one forearm, and extend your other arm overhead.
2. Engage your core and keep your body aligned, avoiding any movement in the hips or back.
3. Hold the side plank for as long as possible before carefully lowering your hips back to the ground and switching sides.

tip: Make sure your body remains aligned from your feet to your hips, shoulders and head.

Jumping jacks are a low-key bodyweight exercise to increase your calorie expenditure. They also challenge your aerobic system, balanceAnd coordination.

1. Stand straight, looking forward with your feet together and hands at your sides.
2. Jump up, spreading your feet wider than shoulder-width apart and raising your arms up in one fluid motion. Engage your core.
3. Slowly and lightly return to the starting position with your legs together and arms at your sides. Repeat at a steady pace.

tip: Practice jumping jacks for a set period of time rather than counting reps (this is challenging when you’re jumping fast).

Lateral lunges are another lunge variation. These lunges target the glutes instead of the quads.

1. Stand hip-width apart and engage your core while keeping your chest upright.
2. Step out to the side with one leg and push your hips back as you lower into a lunge.
3. Push off with your bent leg, returning to the starting position. Complete sequential reps.

tip: Do all reps on one side before moving to the other side. Do three sets of 10 on each side.

Mountaineering is an exercise that is both liked and disliked. They’re challenging and target your core and upper body.

1. Start in plank position with your hands at your sides, keeping your core engaged and back flat.
2. Quickly move one knee toward your chest and return to the starting position while bringing the other knee forward.
3. Continue changing legs at a rapid pace while maintaining control.

tip: Keep your hips from rising by keeping them level and stable. Be sure to engage your core throughout the entire exercise.

Box jumps challenge your strength and explosive speed, especially in your lower body. They are versatile and can be performed anywhere, such as in an outdoor park, on a stable surface that is safe to jump on.

1. Stand in front of the box with your feet hip-width apart, engaging your core muscles.
2. Swing your arms back to increase speed and jump explosively onto the box, extending your hips, knees and ankles at the same time.
3. Slowly land on the ground with both feet on the box in a stable position.
4. Carefully lower yourself down and continue the repetitions.

tip: Try to do three sets of 10-15 reps.

Sit-ups are a classic core exercise.

1. Lie on your back with your knees bent and feet flat on the floor beneath you.
2. Place your hands on your chest and engage your core.
3. Slowly lift your upper body toward your knees, exhaling and bending toward the floor. Lower yourself back to the starting position.

tip: Complete reps slowly and with control. Perform multiple sets while monitoring yourself Tiredness And making sure you don’t overdo it. It’s important to note that if you have back problems, this may not be the best exercise for you.

Burpees are a great calorie-burning workout that makes you sweat and gets your heart rate up.

1. Stand straight with your feet shoulder-width apart and your core engaged.
2. Bend your knees and place your hands on the floor. Jump, keeping your body in a straight line as you bring your feet into plank position.
3. Jump to your hands and immediately jump into the air with your arms overhead. Get down slowly and repeat the same process.

tip: Maintain your form during each rep. People usually lose touch with their physical condition when they are tired, putting them at risk of injury.

Dead worms target the deep abdominal muscles to build a stronger core. They also challenge your upper and lower body coordination, improving your overall balance and stability.

1. Lie on your back, with your arms extended straight toward the ceiling and knees bent 90 degrees.
2. Along with this, bring your right hand and left leg down towards the floor. Engage your core by pressing your lower back into the floor.
3. Return to starting position and change sides.

tip: Keep your back straight on the floor during this exercise, making sure it doesn’t fall off the floor as your hands and arms move. Each time you extend, count it as one rep and do three sets of 10.

Dips provide a convenient way to target your chest, shoulders and triceps simultaneously. Targeting multiple muscle groups burns calories more efficiently.

1. Sit at the edge of a surface with your hands near your hips. Then, push yourself off the edge and extend your legs, balancing on your heels.
2. Begin the dip by bending your elbows and lowering your body toward the floor. Keep your back close to the surface behind you and keep your elbows close to your sides.
3. Lower yourself until you’re almost parallel to the ground, and press through your palms to straighten your elbows and lift your body back to the starting position.

tip: Dips are especially challenging, so modify the range of motion if you don’t have the strength in your upper body to go all the way down. For a real challenge try three sets of 10-15 reps or three sets to failure.

Glute bridges work the muscles around your hips and help you build lean muscle tissue in an area that tends to store fat.

1. Lie on the floor with your knees bent and feet hip-width apart.
2. Press your lower back into the floor, brace your core, and lift your hips toward the ceiling, squeezing your glutes at the top.
3. Slowly lower yourself back toward the floor, keeping your core tight.

tip: Once you’ve got the hang of practicing these bilaterally (with both legs), try doing the exercises with one leg at a time to isolate each glute individually. It may take several repetitions to feel the burn in your glutes, so opt for higher repetitions. Complete three sets of 20-30 reps.

This Superman-type exercise typically challenges stability, coordination and core muscles. This is not an energy-demanding exercise in itself, but a strong core is a cornerstone of athleticism, allowing you to perform other exercises that effectively support fat loss.

1. Start in a quadruped position (on all fours) with your hands under your shoulders and knees under your hips.
2. Keep your back flat, your core engaged, and extend your right arm forward and your left leg straight back.
3. Return to neutral and alternate sides until reps are completed.

tip: Complete this exercise slowly and with control, keeping your spine in a neutral position. Do three sets of 10 reps.

Weight loss occurs when you create a “net energy deficit” by burning more calories than you consume.

Your body requires a set number of calories – your basal metabolic rate – to fuel its physiological processes and maintain your current mass. When you fail to meet this limit, your body will draw on its fat stores, causing you to lose weight. You can compensate for this deficiency by reducing calorie intake or increasing physical activity.

Any activity will burn calories, but some exercises are more efficient.

Weight training exercises are the preferred way to gain strength and muscle, as they require more energy and help you burn more calories. If you don’t have access to weights, your next best option is to apply bodyweight exercises to burn calories.