Best Bodyweight Exercise To Build Muscle And Burn Fat.

If you’re not into lifting heavy weights or just don’t have time to hit the gym here’s are a few exercises you can do in the comfort of your house and still get fantastic results. All along getting stronger, leaner and more functional than you ever were before.


The push up:


  • Works Chest Muscle
  • Triceps
  • Front Delts
  • Core
  • Scapular (in done correctly)
  • Shoulders


There are many variations to this exercise.

There is the normal Stance

Hands shoulder width: this puts the majority of the pressure on the pectoral muscles (chest )

-Wide stance: I personally don’t suggest this stance because it puts a lot more pressure on the front delt (front side of the shoulder) then on the chest muscle. So avoid this stance as much as possible if you care not to develop shoulder tendonitis or shoulder impingement o the long run.

Normal Stance PushuPS: Works the chest in the majority, front delts and triceps are fully engaged. Also if done with proper form your scapular (upper back) is fully engaged as well.
P.S: I’m doing my push ups on my knuckles because my left wrist is injured therefore I cannot put pressure on my palm of the left hand.



-Close Stance: Works the triceps



-Diamond Push Ups: Interior of chest muscle and exterior head of the triceps.




-Hindu Push Ups: This is a bit advance but if you can master this exercise the benefits are simply limitless. It’s an exercise perform by top martial artist, wrestlers Olympic weight lifters, and football players. It engages the whole upper body and has a tremendous impact on strength increase. It’s considered a compound exercise because it engages more than 1 muscle group. It’s an amazing way to built upper body functional strength.



So which variation is best. There are all great exercises. Each has their specific benefits. It depends on you the trainee. Which muscle part you want to focus on.


Don’t worry by the end of this article I will hand you a fully made training plan for 6 weeks for you to get yourself in shape :).


2nd Exercise is the Squat.

The squats are known as the father of all exercise because it emphasizes the biggest muscle group of your entire body.


Quads, hamstrings, lower back middle back, core.

Bodyweight squats are great but it’s even better if you can add a bit of resistance to it.Since your legs are used to carry the weight of your entire body. You need to add extra resistance for them to grow stronger and bigger. What I would suggest is to get a Sandbag. I will put a link to the one I use. This little piece of equipment is awesome. I have a complete total body workout you can do with a sandbag. But let us leave this for another time.


So you can carry the sandbag on your back and execute squats.


Here are 4 variations of bodyweight squats you can perform without any equipment.


Standard Body Weight Squat.



*Works the entire lower body

* Works lower back middle back and even upper back if you add weight

* Works Core muscles

* Makes you more functional

*Increase strength

*Increase Lean body mass

*Burns Fat

*Prevents knee pain if done with proper technique

*Increases explosiveness if done explosively

*Increases Athleticism

* Increase hip mobility


As you can see the advantages of squats are pretty much endless. It means you can never skip squats and you can’t replace them either.

Here’s how I see it people who deeply care to build a solid body witan an unshakable foundation never skip or replace squats.


They just do them with passion and if they hate them they simply learn to like them because of the endless amount of advantages.


So be smart be courageous and hit them squats. 60% of your muscle mass is created by squats.

So do them without giving yourself any lame excuses.


Here’s the standard squat


The Sumo Squat: (Video is yet to come)


Pistol Squats: (Video is yet to come)


Jumping Squat:




Explosive Squat: (Video is yet to come)




Next, comes the Pullups


The pull ups are the best exercise to build massive upper body and pulling strength. It’s the king of upper body exercises. Nothing gives you more results than doing pulls. There are many variations of pull-ups. Close grip, normal grip, wide grip, reverse close grip, reverse normal grip, wide reverse grip


I’m a explain the difference between all of them.


Let’s make this simple.

The wider you go the more pressure you add on your exterior laterals, the closer your grip the more pressure you add on the interior side of your back muscles.


Normal grip puts more pressure on the upper back and upper side lats depending on your grip stance.



Close Grip Pull Up:



The close reverse grip adds a lot of pressure on the upper and middle back. The normal and wide reverse grip focuses on lower lats and lower and mid back.


Which variation is the best? There are none. It all depends on what you want to improve.

It’s always good to start with normal grip get stronger and then alternate from there on as you improve.


The next exercise is the dip.


  • Works triceps and shoulders
  • Works core muscle
  • Increases strength in arms
  • Increase pressing strength
  • Functional stabilizers in upper body
  • Make you more functional
  • Builds mass in your triceps


Here’s how to perform a dip at home.



So here you have everything you need to sculpt a body of your dreams if you decide to use this information and make good use of it…


Below you have a PDF you can download it’s a complete 4-week bodyweight program that you can incorporate into your daily routine from the comfort of your house. It’ll burn fat, build muscle and get you functional simultaneously.

You can download the full program by going HERE!