body weight workout

8 Minute Full Body Weight Workout That Burns Fat Fast

When it comes to high intensity exercises like full body weight workouts, less is more. You can get all the benefits you need in just 8-10—minutes a day from start to finish for a ripped and lean body.  Here’s the workout.

One of the most stubborn areas to lose fat is in the lower belly region of the body.  Here is a FREE 14 day protocol to losing ALL your lower belly bulge and “target” stubborn fat.

One of the very first things people tend to gravitate towards when trying to lose lower belly fat is doing more cardio.

The reality is, you don’t need an hour or more using an elliptical or treadmill to get lean and shredded.

In fact, most people dread the thought of doing an hour of steady state cardio.

So why do it?

Well, most people looking to lose fat start off with the best of intentions thinking more is better.  This could not be further from the truth.

There have been several studies showing as we age, long steady state cardio actually turns you into a fat storing machine!

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As we age it gets harder and harder to lose belly fat around are mid section for a number of reasons like:

  1. Decline in Growth hormones
  2. Decline in Testosterone Production
  3. Higher Levels of Cortisol (Stress)
  4. Insomnia

Here’s what long steady state cardio really does…

body weight workout

What cardio does is make you more “efficient” at using fat as an energy source. On the surface this sounds fantastic, but it’s definitely bad.

Being efficient at using fat means you start to use fat slower and “better” to fuel activity. To be more “efficient” at using fat as an energy source means to burn less of it, not more of it! You’re getting “more” out of “less.”

If you’re a hunter-gatherer, and your food is scarce, that’s great. If you’re an ambitious action-taker looking to strip fat, that’s bad.

The problem with cardio gets even worse…

body weight workout

As you become more and more efficient at storing fat then your only option is to go longer and longer, which then in turn only enhances the effect of burning less and less fat as you get better conditioned! It’s a deadly snowball.

Isn’t this the exact opposite of why you introduced cardio in the first place?

Eventually, you have to go LONGER to get the SAME effect as you did before, which is the law of diminishing returns. This sets up a very bad situation for your body, sex-drive, and lifestyle.

I learned this the hard way when I transformed my body last year. Every transformation I did, it seemed like I had to do MORE cardio than the previous transformation just to get into the same shape as the previous one!

That’s INSANE… and I’m embarrassed that I told people years ago, “This is what you have to do to get ripped!”

NO IT’S NOT!

body weight workout

WHY in the world would you participate in an activity where, after a while, you need to do more of it to get the same previous results? Especially when there are easier, faster and smarter options such as this brand-new approach I created that is making huge waves in the industry right now:

In short, incorrect cardio reduces your calorie-burning machinery. It gives you a smaller and more efficient engine.

The saddest part of all, most “trainers” and even physique competitors at the PRO LEVEL do not understand the concepts above.

Even the HIGHEST LEVEL BODYBUILDERS in the sport cling to the idea of cardio out of tradition, not sound scientific knowledge.

When I discovered 8-minute body-weight circuits approach that can help you carve more muscle mass, less belly fat, better overall fitness and more testosterone than you probably need (LOL), I was pumped to share with you.

Below you will find one sample “kick ass” body weight workout from my Fat Loss 40 Solution Course that will get you ripped and shredded in only 8 minutes.

NOTE:  The body weight workout below is a circuit where you will move from one exercise to the next resting for only 15 seconds between exercises.  Once you complete the first round, rest for 60 seconds and repeat 2 more times for a total of 3 rounds.

Fat Loss

Body Weight Exercise #1  A1.  Push-Ups

body weight workout

Rounds  3

Reps  15 hard seconds

Rest  15 seconds then move on to Mountain Climbers

How to perform:  Place your hands shoulder width apart and perform a standard push-up as fast as you can for 15 seconds.  Then rest for 15 seconds and move on to mountain climbers.

Body Weight Exercise #2  A2.  Mountain Climbers

body wight workout

Rounds  3

Reps  15 hard seconds

Rest  15 seconds then move on to Burpee’s

How to perform:  Place your hands shoulder width apart in a push-up position and bring your knees in an alternating fashion towards your elbows and do for 15 hard seconds.  Then rest for 15 seconds and move on to burpee’s.

 

Body Weight Exercise #3  A3.  Burpee’s

body weight workout

Rounds  3

Reps  15 hard seconds

Rest  15 seconds then move on to High-Knee Drills

How to perform:  Stand straight up and quickly bring yourself down in a push-up position, kick your feet out and then bring your feet in and jump straight up off the ground.  Do as many as  you can for 15 seconds.  Then rest for 15 seconds and move on to high-knee drills.

 

Body Weight Exercise #4  A4.  High-Knee Drills

body weight workout

Rounds  3

Reps  15 hard seconds

Rest  15 seconds then move on to Prisoner Squats

How to perform:  Stand straight up and quickly bring your knees in a alternating fashion straight up and simply run in place.  Do as many as you can in 15 seconds.  Then rest for 15 seconds and move on to prisoner squats.

Body Weight Exercise #5  A5.  Prisoner Squats

body weight workout

Rounds  3

Reps  15 hard seconds

Rest  15 seconds then rest for 60 seconds and repeat entire circuit (A1-A5) 2 more times for a total of 3 rounds.

How to perform:  Stand straight up with your hands behind your head with feet shoulder width apart.  Squat up and down and do as many as you can in 15 seconds.  Then rest for 60 seconds and repeat entire circuit (A1-A5) 2 more times for a total of 3 rounds.

 

Conclusion

The research has been pretty clear that the older you get, your workouts are going to be much different in order to lose these stubborn fat areas on your body and keep you looking YOUNGER.

I just turned 40 this year and wanted to figure out a way for men and women who were approaching their 40’s 50’s and 60’s that don’t want to join a gym because of lack of time, dealing with the embarrassment of being overweight or simply looking for a way to look years younger.

Well…That day has FINALLY come!

Introducing: The Fat Loss 40 Solution Only On Udemy!

“The World’s First and ONLY Solution for Men and Women Who LOVE Food and Only Want Short “At Home” Exercises That Will ONLY Take 8 Minutes FLAT!”

If you liked the body-weight workout presented in this article, The Fat Loss 40 Solution comes with 10 more body-weight exercises with a strategic diet plan where you’ll be able to eat your favorite foods while getting a flat belly!

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body weight workout

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You’ll FINALLY see STUBBORN fat melt away from around your stomach, hips, and thighs in the easiest and fastest way possible WITHOUT torture diets or suffering through long, boring and painful workouts.

Best of all, it can be done in 8-10 minutes flat anywhere and at any time.

Who Is Tim Ernst?

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Comment Below:

13 Comments

  • Anonymous

    May 24, 2016

    how to increase body weight

  • Jack

    June 8, 2016

    Thanks, I’ll try it. 😀

  • admin

    June 8, 2016

    Let me know how you do Jack

  • Anonymous

    November 12, 2016

    How frequently we should do this?
    Is 5 times a week is good.?

  • Cherie

    January 19, 2017

    Familiar with all these exercises but since my knees are shredded ( osteoarthritis) this causes significant pain and inflammation. What alternative exercises would you suggest?

  • Zach

    January 22, 2017

    I perform heavy weight lifting in the morning. My question is, is it okay to do this Immediately after weight lifting?

  • admin

    January 22, 2017

    Hey Zach, I would do it on a separate day or split it up

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