There's a faster way to fat loss than the treadmill. These fat burning workouts are designed to help you start making progress with just your own bodyweight.
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Full Body
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout20-35 minutes
  • Equipment Required
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

When most people think of losing weight, the first thoughts that come to mind involve going to a gym and spending countless minutes on a cardio machine and/or lifting a lot of weights. Believe it or not, there are other ways that you can burn calories, lose weight and get stronger.

As a matter of fact, you already have the two minimum requirements to do just that. You have your body and you have space. Anyone can find room outside to move and exercise. Fortunately, this workout program only needs you, your space, and six weeks.

Recommended: Need help losing fat? Take our Free Fat Loss Course

Bodyweight Training

Let’s talk about the topic of using your bodyweight for a moment. Part of being in great shape is using your body to do the things you want or need to do. So it should make sense that training with your bodyweight and nothing else can be a worthwhile venture.

Other benefits of using bodyweight exercises include overall function, serving as a safer option for your tendons and joints, and that you can literally perform workouts like those that follow anytime and anywhere you see fit.

This program may not isolate your brachialis, teres major, or other body parts that you can train with equipment, but the good news is that you can use this routine as a part of a greater overall transformation plan. If you want to substitute these instead of 45 minutes on the elliptical, that would be a great idea.

Related: 3 Quick Solutions for Effective Warm Ups

The Exercises

The choices of exercises below are chosen to both train certain parts of the body as well as keep you moving so you can keep burning calories. We’ll go over each one of these briefly but if you need more information about any of these, check out the M&S Exercise Video Database.

Sprints: Nothing beats running as fast as you can. It’s simple yet very effective which is why this one is involved. If you have a longer space available like a football field, then that would be best. If not, do the best with what you have. Make sure you focus on your technique. Eyes forward, chin up, arms moving to the sides, and a tight core all matter.

Burpees: This movement is mostly associated with competitive functional fitness. The reason is because it works. Going into a squat, kicking the feet back, knocking out a pushup, and performing a jump is a sequence that challenges everything from head to toe. Doing several of them will get your heart rate and body temperature up. You want both of those if the goal is to get leaner.

Squat Jumps: Make sure you’re on an even area before doing these. You should also be wearing good shoes. The goal is simple: squat down, jump as high as you can, land with your feet as even as possible, reset, and repeat. You should lower yourself as you comfortably can. If you can’t go down until your thighs are parallel with the floor, don’t worry about it. Do the best you can. Your goal should be to jump higher as your weight drops.

Walking Lunges: The glutes, hamstrings, and core will be the major players here. Don’t focus on speed, focus on getting as low as you safely can with each step. Once you reach the top, do the same with the other leg. Remember to breathe in as you go down and out as you come up. Keep the hands on the hips and look straight ahead for balance. If you don’t have enough room to complete the desired steps, go the opposite way and keep counting.

Frog Sit-Up: This is primarily an abdominal exercise but it serves two purposes. First, you get a chance to slow down and catch a breath. Second, it focuses on the core. A stronger core will result in a better looking physique and a stronger body.

Two men doing push ups in the gym

Pushups: This is the premiere bodyweight movement for the upper body. The chest, shoulders, and triceps are all involved directly but keeping the back straight is also a big factor. Don’t flow through these at a rapid pace. Pause at the bottom and stop at the top before continuing. This makes the muscles work harder as well as allows you to take in oxygen which is very important.

Mountain Climbers: Stay in that pushup position but now it’s the lower body’s turn. This one is where speed and consistency matters. Keep those feet moving back and forth for as long as you can. If you need to stop, take a knee, count to five, and get back to work.

Arm Circles: If you were to do these standing still, then it wouldn’t do very much but I want you to walk while doing these. Walk a reasonable distance and back while continuing to perform circles. As long as we’re doing this for fat loss, we could be working on coordination too, right?

Shadow Boxing: This is the final exercise. You’re in a ring with an imaginary opponent and you have a short amount of time to knock that person out. Swing with focus and intensity. You should be trying to take that opponent’s head off when you throw these punches. So no jabs here. Combinations of hooks and upper cuts serve you well.

Related: 8 Fat Melting Plyometric Exercises You Should Try

The Program

Now that you know the movements, let’s talk about the program. This routine calls for you to perform a bodyweight workout three times a week: an EMOM workout, a circuit, and lastly your choice to repeat either the EMOM workout or the circuit. Whichever way you prefer to do this program is the one you will repeat for the third workout of the week. Just make sure you do the EMOM workout and the circuit workout at least once.

Most people would consider a Monday, Wednesday, Friday theme which is fine but don’t feel obligated to do that. 

A sample week would look something like this: 

  • Monday: EMOM
  • Tuesday: Off
  • Wednesday: Circuit Training
  • Thursday: Off
  • Friday: EMOM or Circuit Training (your choice)
  • Saturday: Off
  • Sunday: Off

You know your schedule better than anyone else so you should know when you can get these workouts in. If that is on the weekends, no problem. I would suggest doing them after a weight training session or first thing in the morning if possible.

If you choose to work them in after your weights, then your body is already primed and prepared for work. Your glucose storages are also depleted.

If you prefer to do them first thing in the morning, then you may need a few extra minutes to prepare yourself. The good news is that it would be behind you and you have the whole day ahead of you. You also may find you have more energy once you recover from the session.

Every Minute on the Minute (EMOM)

The first workout will require you to perform each exercise at the top of every minute. So if you sprint for 15 seconds, you get 45 seconds to recover. Next would be 15 burpees. Once you get those done, you get to relax until the top of the next minute.

EMOM workouts are very similar to HIIT (High-Intensity Interval Training) workouts, where you will push yourself all out to complete each exercise with short rests in between.

Your rest periods will be inconsistent when doing EMOM workouts, but that’s part of the challenge. The varying rest periods will force you to work harder which results in greater calorie expenditure. When you finish all nine exercises, rest for two minutes and repeat. By the time you finish the second round, it will have been 20 minutes.

Circuit Training

The second workout is a little different. You’ll perform all the exercises in a circuit. That means you perform every one of them in a row with absolutely minimal time to transition in between. Once you finish all the exercises, take two minutes to breathe, sip water, and prepare for another round.

Your goal should be to do up to 5 circuit training rounds which would result in a total training time of around 25 minutes.

The third workout is one for you to choose. 

Day 1: Every Minute On the Minute (EMOM)

Complete for 2-3 rounds. Rest for 2 minutes after Shadow Boxing, then repeat from the top.

Exercise Reps Rest
Sprint 15 Seconds *
Burpees 15 *
Squat Jumps 15 *
Walking Lunges 8 Per Leg *
Frog Sit Up 15 *
Pushups 15 *
Mountain Climbers 15 Per Leg *
Arm Circles 15 Seconds *
Shadow Boxing Combination 15 Seconds *
*Rest for remainder of minute between exercises

Day 2: Circuit Training

Complete for 5 rounds. Rest for 2 minutes after Shadow Boxing, then repeat from the top.

Exercise Reps
Sprint 15 Seconds
Burpees 15
Squat Jumps 15
Walking Lunges 8 Per Leg
Frog Sit Up 15
Pushups 15
Mountain Climbers 15 Per Leg
Arm Circles 15 Seconds
Shadow Boxing Combination 15 Seconds

Day 3: Your Choice of EMOM or Circuit Training

Posted on: Tue, 01/02/2024 - 21:04

I’m fat. I started this, with having done nothing in years. 2 rounds down. But there was little to no rest on the EMOM. So I was forced to do it in a near circuit. Took like 20 min for the two rounds. Catching breath, and the two min test. 5 rounds in a circuit would legitimately kill me. Not sure if this work out is correct for a pure beginner. (Male, 22 years old, 5’6”, 205 pounds)

M&S Team Badge
Posted on: Thu, 01/04/2024 - 19:46

Not the optimal choice for a beginner, Thomas, but if this challenge is going to help you stay consistent, then please keep doing it. Take the rest as you need to, and set goals to improve one workout at a time. Here for support if needed. Thanks for reading M&S, and best of luck!

Celeste Stevenson
Posted on: Thu, 01/21/2021 - 09:00

disregard. I see now

Celeste Stevenson
Posted on: Thu, 01/21/2021 - 08:59

the circuit training is a repeat of the emom list. Please post correct day 2.