If you want to burn fat and get back in shape you need to strengthen your muscles thru resistance exercises.  There are many ways to strengthen, but all methods require adding some type of resistance to your exercises.  Resistance can be in the form of:

•  Free weights - such as Dumbbells, Kettlebells or Barbells 
•  Weight Machines - Leg Press, Lat Pulldown, Chest Press 
•  Resistance Bands  
•  Bodyweight - Wall Squats, Push Ups, Planks, Side Planks 

Below are two articles by Craig Ballantyne, a Certified Strength & Conditioning Specialist, discussing Fat Burning using Bodyweight Circuit Exercises and the
3 Best Bodyweight Exercises.

In the following video, Craig Ballantyne demonstrates Bodyweight Exercises for your gluteus muscles with different types of squats.               

Fat Burning Bodyweight Circuit Exercises By: Craig Ballantyne, CSCS, MS Turbulence Training for Fat Loss When you travel, you worry about missing your workouts and eating poorly...So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)...and bodyweight circuits for "no-equipment fat burning". And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we'll focus on replacing intervals with bodyweight circuits. To do a bodyweight circuit... a) Pick 3 lower body exercises b) Pick 3 upper body exercises c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises d) Rest a minute. e) Repeat 2-3 more times until you are done 20 minutes

Free 10 Minute Workout (pdf)

For example, this is a great circuit that doesn't need any  equipment:

1) Prisoner Squat (12 repetitions) See video below.
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)

Whew. That's pretty advanced...for a beginner, we'd slow it down like this and take some breaks between exercises...

1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)

Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.

About the Author - see below
Turbulence Training for Fat Loss   Click Here to Learn More

The 3 Best Bodyweight Exercises By: Craig Ballantyne, CSCS, MS www.TurbulenceTraining.com Here are 3 kick-butt bodyweight exercises you can do anytime, anywhere to burn fat, stay energized, and avoid overeating. Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment. 1) Any Single-Leg Exercise The pistol (single-leg squat to the floor) is the most advanced 1-leg exercise. But you can also do assisted single-leg squats with a band, or onto a bench, or even with a Stability Ball between your back and the wall. If you aren't ready for single-leg squats, you can use Bulgarian Split Squats, Reverse Lunges, regular split squats, or lying 1-leg hip bridges if you are a beginner.

Free 10 Minute Workout (pdf)

2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigue
your triceps, a "piked-hip position" to build your shoulders, or
even the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It's the perfect compliment to a pushup.

Do 8-12 repetitions per exercise. Don't rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each
circuit.

For a once-per-month challenge, do each exercise to failure in your final round through the circuit.

Get in shape fast with Turbulence Training,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Best Bodyweight Exercises  Click Here to Learn More

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.

For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com 

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