Full Body Fat Burning Workouts for Men Without Weights

To effectively burn fat without using weights or cardio equipment, it is best to move your entire body and get many muscles involved. According to the National Strength and Conditioning Association, weight training burns some calories and helps raise your resting metabolism, and is important for long-term weight loss, but high intensity cardiovascular exercise burns the most calories at that moment. Talk to your doctor before beginning any new exercise program.

Intervals

Interval training is an effective technique to help stimulate fat loss. According to Len Kravitz, Ph.D., of the University of New Mexico, interval training involves periods of high-intensity work followed by low intensity active rest, and is very effective for weight loss. For example, do 30 seconds of a high-intensity activity like burpees, followed by 30 seconds of a lower-intensity activity, like pushups.

Burpees

Burpees are a high intensity total body workout. They are designed to activate your abs, arms, legs and glute while simultaneously increasing your heart rate to burn many calories. To execute a burpee, start by standing up. Squat down, place your hands on the floor and jump your feet out behind so you are in pushup position. Jump your feet back in, then stand back up. To make this exercise more intense, add a pushup on the down movement, and add a jump on the upward movement.

Bicycle Crunches

Bicycle crunches involve most of the muscles in your abdominals, including the obliques, rectus abdominis and the deep transverse abdominis. They also activate the lower spinal muscles, making bicycle crunches an ideal core exercise. Their constant full-body motion also keeps calorie-burn elevated. Lie on your back, place hands behind your head and bring your right elbow to your left knee, keeping your right leg extended. Slowly switch so the opposite arm and leg touch.

Mountain Climbers

Mountain climbers are a total body cardiovascular exercise that is ideal in keeping your heart rate elevated. Start on the floor in pushup position, but bend your right leg closer to your chest. Jump and switch feet, and go back and forth repeatedly. Try doing these consistently for 20 seconds, and gradually increase to 30 seconds or one minute.

Pushup Variations

Pushups, even though they only seem to work the arms, actually engage your core, chest and back. There are many types of pushups that work on different muscle groups as well. Try wide, narrow or staggered arm positions to work different areas of the chest. Lift one leg up off the ground behind you or out to the side to add instability, further engaging the core and legs. Try plyometric pushups by adding a hop or clap between repetitions.