Bodyweight exercises are an excellent fat burning tool. They’re fun, intense, effective and require no equipment. Plus, if you pick the right bodyweight exercises, they’ll blast through calories at an impressive rate. Today I’m going to be listing five of the best calorie burning bodyweight exercises and showing you how they can be used to burn off 100 calories per day.

1. Step Ups

Calories Burned Per Hour = 972

Minutes To Burn 100 Calories = 6.2

Step ups are an excellent calorie burner and by doing them for just over 6 minutes each day, you can blast through 100 calories. They can be performed using a specialized aerobics step, on the steps at your house or on any raised step or platform you find outdoors. All you need to do is step on and step off in rapid succession and then maintain the pace for 6.2 minutes to work off 100 calories.

Click Here For A Video Demonstration Of Step Ups

2. Jump Squats

Calories Burned Per Hour = 900

Minutes To Burn 100 Calories = 6.7

Jump squats are a simple but effective exercise that involve bending your legs, lowering your body down until your butt is level with your knees and then straightening your legs and jumping up in the air as high as you can. Doing just 7 minutes of jump squats per day will burn off over 100 calories and since they require no equipment, you can do them absolutely anywhere whenever you have a few minutes to spare.

Click Here For A Video Demonstration Of Jump Squats

3. Jump Rope

Calories Burned Per Hour = 798

Minutes To Burn 100 Calories = 7.5

Jump rope is a classic calorie burning exercise that works off 798 calories per hour. There are plenty of different jump rope variations out there (a selection of which are highlighted in the video below). Just 8 minutes of jump rope per day will allow you to blast through over 100 calories.

Click Here For A Video Demonstration Of Jump Rope

4. Jumping Jacks

Calories Burned Per Hour = 576

Minutes To Burn 100 Calories = 10.4

Jumping jacks are a high intensity bodyweight exercise that involve jumping in the air and kicking your arms and legs out to the side. They’re very easy to perform and just a few minutes of jumping jacks will allow you to work up a sweat and get your heart rate pumping. To work off over 100 calories per day with jumping jacks, simply perform them for 11 minutes daily.

Click Here For A Video Demonstration Of Jumping Jacks

5. Burpees

Calories Burned Per Hour = 546

Minutes To Burn 100 Calories = 11

Burpees are a well-known bodyweight exercise that allow you to develop strength and burn body fat in equal measures. By doing 11 minutes of burpees during the day whenever you have some time to spare, you can blast through 100 calories. To perform burpees, assume the push up position, perform a push up, then tuck your knees in towards your chest, take your hands off the floor, jump up in the air and repeat.

Click Here For A Video Demonstration Of Burpees

Summary

As you can see, a few minutes of bodyweight exercises each day is all it takes to burn off 100 calories. If you want to burn more calories, simply combine the exercises above into a calorie burning workout or increase the duration of each exercise and you’ll be well on your way to achieving your fat loss goals.