Bodyweight Workout for Summertime Fat Burn

4 Moves to Shed the Pounds Outdoors

There is still plenty of summer left, and with the warm weather upon us, this is the perfect time to switch it up and add a great bodyweight workout to your weekly routine.

Let’s face it— when it comes to summer, we often find ourselves on the road, on vacation and we also have the itch to get our workouts done outside. This bodyweight workout covers all of those bases, and is a perfect remedy for you to get a summertime fat burn.

You are about to do some new, athletic and full-body moves that are great for burning fat and building lean body mass fast. Take your time with these exercises and know what you are doing before you start the workout. That way, you will have less time having to look at what exercise comes next. A big tip of mine is to use a whiteboard or anything that can be visible while you work out.

Here’s How You Do It

• Go for 30 seconds at each move
• Do not rest between moves— go right into the next
• After you hit 30 seconds at all of the moves, rest for 1:30
• Repeat this for 5 rounds!

The Moves

1. Hovering Sit-Throughs
This one might look complicated, but it’s not all that bad. Start on all fours, kick your legs in the air like you are about to do a handstand and bring your legs down very slowly and controlled. Just as you are about to hit your feet, slightly open one side of your hip and kick your opposite leg through (it’s much easier to see in the video). Repeat with the other side. Your shoulders and core will love you after 30 seconds of these.

2. Squat Jumps
This is pretty straightforward. Perform a good squat with your chest up and weight back toward the heels. Explode up and perform a jump, getting both feet airborne. Land softly with your knees and repeat. Your glutes will be lit up!

3. Mountain Climber to Push-Up
Think 1-2 push-up! Hold that solid push-up position, drive one knee up at a time and then go right into your push-up. This will put a little extra tax on your shoulders and pecs, as you’ll be driving off the front part of your deltoids (shoulder muscles) throughout the entire movement.

4. Eiffel Towers
Just like the name sounds, you are going to make the shape of an Eiffel Tower with your feet while lying on your back. At the top of the movement, lift your low back off the ground. Slowly and in control, bring your legs back down to the ground and repeat. This move targets your gluteus medius (side butt) and definitely nails your core!

If you need any regressions or different ideas, you can contact me 24/7 via social media!

Ben Boudro, MS, CSCS

Ben Boudro is a former Division I college wrestler, fitness junkie, husband, dad and dog lover with a passion for fitness through strength and conditioning. He is a Certified Strength and Conditioning Specialist (CSCS) with a bachelor’s and Master of Science degree in kinesiology, and the owner of Xceleration Fitness. Ben has helped millions of people unleash their inner beast through fitness, take control of their lives and believes: “The sky is the limit, and I live my life to one common theme: You can either wait for success to come to you or you can chase it … CHASE IT!”

Dr. Victor Prisk is a board certified orthopaedic surgeon and medical director of P.O.W. – Prisk Orthopaedics and Wellness, PC in Monroeville, PA. He specializes in regenerative medicine and foot and ankle treatment, and brings experience and empathy to his practice in the care of dancers, gymnasts and weight-training athletes. Dr. Prisk is an IFBB Professional League bodybuilder and judge, a member of the GNC Medical Advisory Board, and author of The GAIN Plan and The Leucine Factor Diet. Follow Dr. Prisk on Instagram at @drvictorprisk and for more information, visit

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