It’s that time of year to look back at the year that was and highlight my best bodyweight workouts of 2015. My use of metabolic workouts to help you burn fat, build muscle, be more athletic and get super fit has continued to grow.
From Ladder Workouts to Density Circuits…300 Workouts to Spartan Circuits…SuperSets to Tabata Circuits…these are all forms of high intensity metabolic circuits that will help you get into the best shape of your life.
Here are my top Bodyweight Workouts for 2015
10-Minute Bodyweight Circuit
10 Best Bodyweight Core Exercises
Tabata Workout – Sculpt Your Abs in 4 Minutes
“300 Workout” Bodyweight Circuit
10 Minute Bodyweight Workout Follow Along
Metabolic Bodyweight SuperSets
Bodyweight Ladder Workout (Follow Along Circuit)
Ultimate Kettlebell Workout (10 Minute Circuit)
This is a workout from my soon to release 10 Minute Blasters program.
Try this one today!
Perform each exercise for 45 seconds of work followed by 15 seconds rest. Complete 2 rounds with no rest in between. Total Time = 10 Minutes
1. Alternating Suitcase to One Arm Swings
2. Snatches (Right)
3. Goblet Thrusters
4. Snatches (left)
5. Goblet Reverse Lunges
If you want to build a lean, muscular physique quickly then stop using isolation exercises to get the work done.
Using Isolation exercises will NOT help you gain muscle quickly because you can’t really use the most weight possible with isolation exercises.
In fact, you’ll use less weight because it’s harder to lift heavier weights when you’re isolating your muscles. But that’s not all. Isolation exercises do NOT stimulate the release of growth hormone.
That’s why this metabolic HIIT Circuit uses compound exercises with resistance to help you build muscle fast.
Research shows that full body metabolic workouts will produce more growth hormone so you build more muscle.
You’ve got to work out in a way that boosts your level of HGH production naturally—making the muscle building process faster and more efficient. Research shows that the most effective way to increase GH production is to use full-body exercises.
Full-body exercises demand more muscles to be used at the same time. This places significant stress on the body, which responds by producing more HGH. Isolated exercises simply won’t recruit enough muscle fibers to stimulate significant GH.
Also, because this workout will deprive your working muscles of oxygen, it causes what’s called metabolic stress. The result is an anabolic effect that leads to faster muscle growth.
Now I’m not saying isolation exercises are not good or don’t work to build muscle because they do. But for me, there is a time and place to add there into your training regime, especially if you have weak areas you need to improve.
Try this awesome metabolic resistance training workout using the “:Hard Body” HIIT Circuit
Metabolic Spartan Workout – “Hard Body” HIIT Circuit
Perform as many reps as possible of each exercise for 60 seconds of work followed by 15 seconds rest. After you complete all 10 exercises, rest for 2 minutes and repeat for 3 rounds
Warm up before and stretch after each workout session
Grab your GymBoss timer so you can keep time of the intervals.
Alternate exercises are in the Picture in Picture and parenthesis below.
1. Alternating One to Two Arm Kettlebell Swings (Two-Arm KB/DB Swings)
2. Prowler Push Ups (Regular Push Ups/Spiderman Push Ups)
3. Double Knee Slap Burpees (Burpees)
4. Overhead Dumbbell Sit Ups (Sit Ups)
5. Dumbbell Rows to High Pulls (DB/KB Row)
6. Reverse Dumbbell Lunge and Curl ( Reverse Single DB Lunge/Lunges)
7. Stability Ball Stir the Pot (Plank)
8. Goblet Squat (Bodyweight Squat)
9. High Knee Stationary Sprints (Stationary Runs)
10. High Side Plank Reach Unders (Side Plank)
In this video you will see Bodyweight workout to help improve your cardio fast while increasing endurance, and burning fat using bodyweight only exercises.
Perform each exercise for 60 seconds of work followed by 15 seconds rest. Rest for 2 minutes and repeat for 3 rounds.
One Legged Burpees (5 per side)
Push Up Leg Splits
Side to Side Jumping Lunges
Alternate Table Top Toe Touches
Pike Push Ups
Hip Thrusts to Hip Bridge
Broad Jumps to Reverse Lunge
Alternate Table Top Toe Touches
Modiefied Pike Push Ups
Forward and Reverse Broad Jumps