Best Bodyweight Exercises to Lose Weight and Burn Fat :

What makes body weight circuits work so well? Every exercise involved utilizes multiple muscle groups, gets your heart rate pumping, and burns tons of calories. from Jason Ferruggia and Alwyn Cosgrove, two fitness gurus whose opinions and research I highly respect.  Essentially, circuit weight training burns more calories than interval training, which burns WAY more calories than steady cardio.  Essentially, if you’re trying to lose weight, spending hours doing cardio on a treadmill is a really crappy use of your time.
I’m going to take you through a basic workout today that can be completed in your house, apartment, out at a park, in your parents’ basement, wherever.  As always, make sure you are cleared by your personal physician for physical activity before attempting these exercises.    Proceed at your own risk!

Strength-Intensive Bodyweight Exercises

1. Bar Muscle-Ups

2. Pullups
(palms facing away, aka pronated grip)
3. Chinups
(palms facing you, aka supine grip)
4. Burpees
5. Pushups
6. Lunges
7. Squats

Cardio-Intensive Bodyweight Exercises

1. Mountain Climbers
2. Squat Thrusts
Squat thrusts are essentially burpees without the pushup: From a standing position, drop into a squat, kick your legs out behind you into a plank position. Bring your legs back toward you, then jump back to your feet.
3. Donkey Kicks
You'll probably want to do this on a mat. Start on your hands and knees. Extend one leg out behind you, making sure to fire your glutes and hamstrings, and then bring it back down. Repeat with your other leg.
4. High Knees
The classic high-step drill. Make sure to pump your arms to get your knees at maximum height.
5. Drop Squats
These are similar to standard unweighted squats, except that at the bottom of the squat, you'll quickly bring your arms behind you. Keep your arms straight. Make sure not to let your knees go too far over your toes.
6. "1-2-3 Heismans"
These are like high knees, except you'll also be stepping side-to-side with each step. Start by moving to the right. Lift your right leg into a high-knee step, then take three quick steps to the right, and pause with your left foot raised. Repeat the steps back to your left. Make sure to land on the midfoot and try to land with quick, soft steps.
7. Speed Skaters
Start in a ready position. Jump to your left with your left leg, and bring your right leg behind your left leg, mimicking the motion of a speed skater. Then jump to your right, and bring your left leg behind your right leg.

By now, most of you know that high intensity interval training (the ever popular “HIIT”) is great for fat loss. But there are some rules for really making it work. You’ll read all about effective forms of HIIT lasting as short as 4 minutes (the Tabata method) and topping out around 15 minutes. The reasons being the workouts are effective because of the intensity and not the duration.
That’s where the limitation of bodyweight comes in: if you’re going to do HIIT bodyweight workouts, you might need to train a bit longer or make sure you hit large muscle groups. The book on fat loss is pretty clear:
Exercises using multiple large muscles + little rest between sets = aerobic and metabolic benefits.
- See more at: http://www.bornfitness.com/bodyweight-workouts-for-fat-loss/#sthash.VsBjxSpp.dpuf

By now, most of you know that high intensity interval training (the ever popular “HIIT”) is great for fat loss. But there are some rules for really making it work. You’ll read all about effective forms of HIIT lasting as short as 4 minutes (the Tabata method) and topping out around 15 minutes. The reasons being the workouts are effective because of the intensity and not the duration.
That’s where the limitation of bodyweight comes in: if you’re going to do HIIT bodyweight workouts, you might need to train a bit longer or make sure you hit large muscle groups. The book on fat loss is pretty clear:
Exercises using multiple large muscles + little rest between sets = aerobic and metabolic benefits.
- See more at: http://www.bornfitness.com/bodyweight-workouts-for-fat-loss/#sthash.VsBjxSpp.dpuf

By now, most of you know that high intensity interval training (the ever popular “HIIT”) is great for fat loss. But there are some rules for really making it work. You’ll read all about effective forms of HIIT lasting as short as 4 minutes (the Tabata method) and topping out around 15 minutes. The reasons being the workouts are effective because of the intensity and not the duration.
That’s where the limitation of bodyweight comes in: if you’re going to do HIIT bodyweight workouts, you might need to train a bit longer or make sure you hit large muscle groups. The book on fat loss is pretty clear:
Exercises using multiple large muscles + little rest between sets = aerobic and metabolic benefits.
- See more at: http://www.bornfitness.com/bodyweight-workouts-for-fat-loss/#sthash.VsBjxSpp.dpuf

By now, most of you know that high intensity interval training (the ever popular “HIIT”) is great for fat loss. But there are some rules for really making it work. You’ll read all about effective forms of HIIT lasting as short as 4 minutes (the Tabata method) and topping out around 15 minutes. The reasons being the workouts are effective because of the intensity and not the duration.
That’s where the limitation of bodyweight comes in: if you’re going to do HIIT bodyweight workouts, you might need to train a bit longer or make sure you hit large muscle groups. The book on fat loss is pretty clear:
Exercises using multiple large muscles + little rest between sets = aerobic and metabolic benefits.
- See more at: http://www.bornfitness.com/bodyweight-workouts-for-fat-loss/#sthash.VsBjxSpp.dpuf

Everyone's got a six-pack, but for most of us it's hidden under a layer of fat :

1-How Much Body Fat You Need to Lose to Uncover Your Abs ? 

Cut it down to 15% and you’ll start to see the upper two abs, but the bottom probably won’t be coming in as much.

Trim off just two or three percent from there and bam—your hard-earned six pack has stepped up from understudy to lead role. “If you're anywhere from 6 to 13 percent body fat, you definitely have a six pack—in addition to being totally ripped,” White says.

However, there are a small percentage of men in the country who have a six pack—so to get there, you have to do what the majority of people are not doing, White points out. You’re already a healthy guy, which means when it comes to taking it to the next level of lower body fat, it’s a whole lot of finesse.

2-what is the Best way to get six-pack fast ? 

Part 1: The Nutrition

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods. Lastly, eat several smaller meals each day to maintain fuel and curb appetite.

Part 2: The Training

For training, you need to set a serious pace for when you hit the gym. Standing around your overloaded squat bar that you were going to do quarter reps on every five minutes, won’t cut it. Start serious volume short-rest training by laying a smack down on your muscles. Building mass comes at the price of getting lean, so maintenance and permanent pump will be the strategy—the results will be worth it. For training you’re going to do 4 exercises at 4 sets and 12 reps minimum per body part approach. It’s encouraged to do 5 or even 6 sets, and if you’re not struggling with those, then go further. When it comes to abs, slow and steady wins the race. I know it sounds cliché, but large range of motion reps with added weight for your 12 reps will produce far deeper cuts than doing 50 crappy sit-ups. Give yourself at least a 4-count per rep on your abs.

Barbell floor wiper

Lie on your back on the floor, holding a barbell over your chest with straight arms. Keeping your legs straight, raise your feet directly above you. Start lowering them towards the right side of your body but don't let them touch the ground. Reverse back to the L-shaped position, lower to the left, then reverse. That's one rep.
Top tip: Pause and hold for a second when your feet are hovering an inch from the floor. This will not only work your obliques but, because your body is working against the rotation, it’ll hit your whole core too.

Barbell rollout

Load a barbell with 5kg plates and grab the bar with an overhand, shoulder-width grip. Position your shoulders directly over the barbell and slowly roll the bar forwards. Pause and then reverse the move.
Top tip: The further you roll out the harder it gets. Don’t over extend and let your hips sag. One short rep with a set core is superior to a full one with an arched back.

Cable woodchopper

Set the cable to the highest pulley position. Stand side on to the machine, grab the handle with both hands, step away from the tower and stand with your feet shoulder width apart. With your arms fully extended, pull the handle down and across your body to the opposite knee while rotating your torso. Pivot your back foot and bend your knees. Return to the start position slowly under control.
Top tip: Don’t let the cable whip you back to the start position or you’ll waste half the rep. Fight against the weight and take a full three seconds to return to the top of the rep. The strength you gain from rotation exercises is immediately applicable to the sports field. Power through.

Cable core rotation

Hold a cable with both hands to your right side, so your left arm is straight and stretched across your body. Only moving your arms, pull the cable to the opposite side until your right arm is straight. Return the cable back to starting position and repeat.
Top tip: Lock out your arms and shoulders, resisting the urge to drag the weight around with these muscles. The more you are able to isolate your core the quicker your six-pack will start to emerge.

Dragon flag

Lie back and hold the bench behind your head. Bend your knees and kick your legs up towards the ceiling, bringing your backside and back off the bench. Slowly move your body back down to starting position, then repeat.
Top tip: It might make it easier, but don’t swing your legs back up to the top of the rep. Instead, slowly pull your legs into a crunch before extending them upwards – it’s two moves for the pain of one.

Flat bench lying leg raise

Lie back on the bench with your legs extended in front of you off the end. Use your hands to grip the bench and steady yourself. Keeping your legs straight as possible, exhale and raise them until they are perpendicular to the floor. Slowly lower to the starting position.
Top tip: Force your lower back into the bench by tensing your core. Not only will this ensure you use more of your mid-section throughout the rep, it’ll take strain off your spine and help injury proof the move.

Medicine ball slam

Stand with your knees slightly bent holding a medicine ball above your head with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Let your arms follow through so you don't fall forward. Catch the ball on its way back up and repeat.
Top tip: Make sure you’re using this move as an abs exercise, not a shoulder builder. Focus on crunching your abs as you bring the ball towards the floor, you’ll be amazed at how much more power you generate. It’ll bounce so high you’ll have to look out for low ceilings.

Medicine ball V sit-up

Grab a medicine ball and lie down on your back holding the ball over your head. Your arms and legs should be outstretched with your hands and feet lifted just above the floor. Begin the exercise by simultaneously raising your torso and legs up to touch the medicine ball to your feet. Then slowly lower back towards the floor. That's one rep.
Top tip: Work against the weight of the ball and don’t let it push you back to the floor in a slump. Control the descent and make sure you always have your shoulders off the floor. This will keep your abs engaged throughout the entire rep – no rest for the ripped.