Try This Simple Bodyweight Workout to Burn Fat and Get Lean
Take it from me: You don't need a fancy gym or gimmicks in order to get a great workout and lean body. However, if weight training isn't your thing—no judgement here—and you're going the bodyweight route, there is one training method I recommend that can help you maximize your results.
One of the best ways to build muscle, burn calories, and "lean up," is to use the "giant sets" technique. This technique is simple yet hard, and requires you to do more than 3 exercises in a row for the same muscle group. By moving through different exercises targeting the same area, you'll force the muscles to work harder under greater amounts of tension. Consider it a bonus that this technique also improves your cardio conditioning and fat burn, as well.
What follows is one great example of what a giant set would look like for your legs. To do this routine correctly, perform 3-5 sets of the following exercises back-to-back with no rest. And for some more great fitness advice, don't miss these Secret Little Tricks for Walking More Every Day, Say Experts.
Bodyweight Squat x15 reps
Keeping your torso upright and core tight, sit back onto your heels and hips until they are parallel to the ground, then come back up, flexing your glutes and quads at the top. And for more amazing workout advice, don't miss The Secret Exercise Tricks for a Better Body After 40, Say Experts.
Walking Lunges x10 reps each leg
Begin the movement by taking a long stride and stepping forward with one leg. Firmly plant your foot, then lower yourself under control until the back knee touches the floor gently. Once the knee touches the floor, step through with the other leg and repeat.
Bulgarian Split Squat x 10 reps each leg
Position your back foot up on a bench with either the top of your foot or on the ball of your foot and step out about 2-3 feet. Once in position, lower yourself down under control while keeping the back knee bent as you descend. Drive through with your front heel to return to standing and repeat.
Hip Thrust x15 reps
Start the movement by setting your upper back on a bench or sturdy platform with your feet shoulder-width apart. Keeping your core tight, lower your weight down. Push through your heels and hips until they're fully extended, squeezing your glutes hard at the top for 2 seconds. And for more exercise news, make sure you're aware of The #1 Sign You Don't Exercise Enough, Says Science.
More content from Mind + Body
- – What Science Says About the Cardio Habits That Slow Aging
- – John Travolta Navigates Life Incredibly at 68—Here's How
- – Start To Lose Belly Fat in 7 Days With This Bodyweight Circuit Workout
- – Not Exercising This Much Can Increase Your Risk of Mortality, Says Study
- – Zac Brown, 44, Has the Most Impressive On-tour Workout Habits
- – Every Big Belly Needs This Visceral Fat Reducer at 40, Says Trainer
- – How To Stop Skipping Workouts for Good, Trainer Reveals
- – Shrink Your Belly After 40 With This Total-body Workout, Trainer Says