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The #1 Bodyweight Workout To Build Your Summer Bod, Trainer Says

Melt away fat and get lean—no equipment needed.
FACT CHECKED BY Alexa Mellardo

Ah, sweet summertime. Nothing beats the beach, vacation, or long afternoons barbecuing with friends and family. And let's be honest: As you swap out your jackets and pants for T-shirts and shorts, it's also the perfect time to show off all the hard work you've done to get into great shape. To help you melt fat, build lean muscle, and transform how you look and feel, we've put together a high-impact bodyweight workout with just three movements for great results in less time.

Why bodyweight? Well, it's a great way to get stronger and burn a ton of calories while improving your flexibility, balance, and stability at the same time. In addition, with bodyweight training, you don't need to have any fancy or expensive equipment on deck. You can get a great workout anytime, anywhere—at home, outside, or even at the office when you have a break.

For best results, perform these three exercises in a circuit with as little rest as possible in between sets. Read on to learn more about this three-move bodyweight workout that will help you sculpt your dream summer body. And next up, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.


man performing T-pushup as part of bodyweight workout

The first exercise in this bodyweight workout is the T-Pushup, which takes the traditional pushup to another level. It targets your arms, chest, shoulders, and core and adds an extra "twist" for more intensity.

You'll start the movement in a traditional pushup position. Descend to the bottom, push up, and at the top, reach one hand to the sky while watching your hand with your eyes. Then, return to your starting pushup position, and repeat while reaching up with the opposite arm. Repeat while alternating arms. Perform 5 reps on each side for a total of 10 reps.

Related: Shrink Belly Fat Faster With This 10-Minute Ab Routine, Trainer Says

Split Squats

woman performing split squat

For strong hips and legs, squats are unbeatable. Doing them one leg at a time will increase the intensity and improve your balance and athleticism.

Stand with one foot about three feet in front of the other so that your knees make two 90-degree angles at the bottom. Drop straight down, and drive through your front heel. Don't let your front knee drift past your toe. To make this exercise even more difficult, elevate your rear foot on a bench or chair. Peform 8 reps on each leg.

Related: Over 60? Look 10 Years Younger With This Mini Workout, Trainer Says

Reverse Plank Bridge

man performing reverse plank bridge part of bodyweight workout

This little-known bodyweight exercise targets your midsection and strengthens your back and shoulder muscles to reverse slouching and improve your posture.

Sit on the floor with your legs in front of you and your knees bent. Place your palms on the floor with your fingers pointed behind you. While keeping your arms straight, lift your hips up
until your upper body and lower body form a straight line. Hold this position while squeezing your shoulder blades together and pushing your chest up as high as possible.

To make it easier, start with your hands on an elevated surface like a chair or bench. As you build strength, you can lower your hand placement until you're on the ground. Hold the plank for 15 seconds.

For more…

group of active people using dumbbells during walking workout outside

For more mind and body news, be sure to check out The #1 Weight Training Workout To Reverse Aging After 40, Trainer Says and 3 Quick Ways To Burn Calories Without "Exercising," Trainer Says.

Anthony J. Yeung, CSCS
Anthony J. Yeung, CSCS, is a fitness expert featured in Esquire, GQ, and Men’s Health and the founder of GroomBuilder, the destination for men who want to transform their bodies for their weddings. Join the free 5-day course to burn fat and build muscle for the big day! Read more about Anthony
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