3 bodyweight exercises that will get you fat-burning results

Centr Unleashed is the popular 6-week all-bodyweight training program available on Chris Hemsworth’s Centr.

You’ve probably heard that word “bodyweight” a lot – especially since gyms closed down – but what’s it all about? And how can bodyweight training help you lose weight, get lean and toned, and boost your cardio fitness?

Bodyweight training removes the need for equipment or a gym by using your own weight as resistance against gravity. Think exercises such as burpees, lunges, running on the spot, and push-ups. It’s all about pushing, pulling, squatting, twisting, bracing, and balancing to build strength, power, speed, endurance, and flexibility. Oh, and did we mention you can do bodyweight training ANYWHERE?

When you perform bodyweight exercises at a high intensity, you can get BIG results.

Over 6 weeks of Centr Unleashed, trainers Luke Zocchi and Ashley Joi will coach you through bodyweight exercises in a HIIT and HILIT style workout format. HIIT is high-intensity interval training, which uses short, sharp work/rest phases to get you working at your maximum intensity. HILIT follows the same high-intensity work/rest formula but incorporates low-impact movements to take the stress off your joints.

Whether you’re busting out explosive plyometric moves or keeping it low-impact, your trainers have designed these workouts to deliver weight loss, boost your cardio and endurance, tone muscle and build functional strength – no equipment required. So if you want to stay physically sharp with zero equipment while the gyms are closed, you’ve come to the right place.

Are you ready to get maximum results from your bodyweight workout? Here are 3 must-know moves – all of which will feature in Centr Unleashed.

1. Sprawl

Borrowed from mixed martial arts, the sprawl is like a mini burpee – and works those larger lower-body muscles (hamstrings, glutes, hips) in a big way while delivering a cardio kick. Keep that core tight and remember it’s about extending your hips, NOT arching your back.

If you’re struggling to get the hang of the sprawl, or jumping your legs backward puts too much stress on your joints, follow Ashley in this video for the HILIT modification.

2. Switches

Switches are a dynamic bodyweight movement that improves agility and speed by increasing your rotational strength, working your core, and building mobility in your hips. Moving into switches from a squat starting position also pumps up your quad and glute strength.

Need a HILIT modification to lower the impact? Follow Luke and twist out the move while keeping your feet on the ground.

3. Rocking Chair

This exercise takes a leg-burning, core-stabilizing quad hold and adds a consistent rocking motion to really turn up the fire. Don’t jerk the movement, keep it steady and controlled as you shift your body weight from your toes to your palms.

If you loved this sample of the world of bodyweight workouts, unlock your free trial with Centr and start Centr Unleashed.