Blast Stubborn Fat through Calisthenics Fat Loss

Everyone’s looking for ways to blast through stubborn fat and get ripped in no time.

The sad side of wanting to get rid of fat fast is that it often takes loads of hard work and plenty of patience.

Just like there are lots of different ways to reach a goal, some means of diet and exercise are more effective for weight loss than others.

Lifting weights and hitting the gym every day can be tempting when you want to lose weight fast. But these weightlifting routines can help you build muscle but won’t necessarily blast fat.

Using calisthenics to blast fat is one of the best ways to lose weight effectively!

While hitting the gym can be a nice break from your routine and will get you out of the house, bodyweight exercises and calisthenics can be done anywhere, at any time.

No need to wait for the right machine or spend extra time on the road to your local gym. Just grab your shorts, shoes, and you’ll be ready to shred fat and build muscle.

Calisthenics and Weight Loss

True, sustainable weight loss is the result of diet and exercise, and choosing the right exercise can help you speed along the process and replace fat with lean muscle.

Calisthenics is one way to keep that sustainable growth coming!

While weight machines and strict cardio only work a few muscles in your body and teach them to repeat the same action over and over again, calisthenics combines cardio and several muscle groups in each exercise.

So when you go to do a pull-up or a dip, you’re engaging large parts of your body and teaching your muscles to be flexible when you act.

The use of these often-overlooked smaller muscle groups creates an atmosphere that builds lean muscle.

This lean muscle is the antithesis of fat building. Muscle more effectively burns calories than fat so the more muscle you can build, the faster you’ll shed fat and keep fat away!

With millions of adults overweight in the country, the need for solutions and exercise programs that can be easily adjusted to each individual is essential.

Regardless of the cause of obesity, getting into the rhythm of intense calisthenics exercises will help you build up confidence and muscle in equal measure.

Calisthenics utilizes not just resistance training but cardio which can help lower the risk of issues related to cardiovascular disease and type 2 diabetes.

As the overall body mass is reduced, healthy fats and lean muscles are preserved when using resistance training to lose weight.

Weekly Calisthenics Workout for Fat-Burning

Knowing what to do and jumping in and getting it done are two different issues.

Rather than just sporadically working on pull-ups, push-ups, and dips whenever you want to, having a structured workout will keep you on track.

Keep in mind that your off-days and rest days are just as important as the workout you do each day!

Rest between cycles of workouts gives your body time to recover and heal the microscopic tears in your muscles. Even sleep is crucial!

When you sleep your body burns fat more effectively and that helps you keep your workouts intense each day.

Monday Grind

Time to shake off the weekend and jump into a whole new you and a whole new routine!


Start with a simple set of pull-ups.

If you’re just starting and wanting to lose weight, you may need to do assisted pull-ups to learn the form before jumping into dozens of reps.

You’ll need to practice and strengthen your grip before you’re ready to show off this move at the gym in front of your friends.

To start, go through 3 sets of 8 reps to help your body get the hang of the form before advancing to the next progression.

Wide Push-Ups

This move is going to engage your core and shoulders as you go through the motion.

While most push-ups are coached that your hands remain shoulder-width apart, wide push-ups put your hands farther out which engages your shoulders and back in a different way.

Start with 3 sets of 8 reps so your body can adjust. Focus on your shoulder muscles and keeping your core engaged as you move through the form.


Get ready to feel the burn when you start doing some dips! You’ll work with the dip bars for this one or anything that’s about shoulder-width apart that you can raise your body off the ground with.

To go through the motion, you’ll lower your body slightly between the bars and then push up to complete the exercise.

Begin your week with 3 sets of 8 reps for this exercise and keep your arms, shoulders, and core engaged each time you move through the dip.

Band Biceps Curls

For most calisthenics or bodyweight exercises, you don’t need any extra equipment, this one requires some simple hardware.

You’ll need a couple of workout bands that you can pick up online or in the sports section of almost any big-box chain store.

Choose an easy resistance band to start so you can work up too much stronger resistance. Simply grasp the ends of the band and curl them up toward your body to complete the move!

Start with 3 sets of 10 reps on the easiest resistance band to get the feel for your form. You’ll engage your shoulders and biceps primarily in this form.

Lateral Band Raises

Keep your resistance bands out for this move as well! Start light and work your way up each week. Stand in the middle of the band with your feet together.

Grab each end of the band and pull it out and away from your body.

This is going to engage your arms and shoulder joints and help increase flexibility throughout the area.

Ease yourself into the move with 3 sets of 10 reps starting with the lightest resistance.

Close Band Row

As you get into your Monday routine, you’re most likely feeling the burn when it comes to this workout mostly in your arms, shoulders, and upper back.

This close band row will keep it going! This move will have you doing a typical row with your hands and arms close to your body.

Go through 3 sets of 10 reps on this with the lightest resistance to start.

Diamond Push-Ups

The push-up is one of the most easy-to-use bodyweight moves.

Simple changes in form can activate a whole new region within your body as you go through the move. Instead of placing your hands at shoulder-width, fingers facing forward, your hands will form a diamond in front of you in a more narrow placement.

This is going to engage your lats and your pectoral muscles more acutely.

Stick to 3 sets of 5 reps as this move may take some getting used to!

Tuesday Workout

No rest for the weary! Grab some water, a sports drink, and your tennis shoes so you can hit another round of fat-blasting calisthenics.

Matrix Lunges

Time to start working those legs and core! Matrix lunges force your body to move in nearly every direction and strengthen your legs and glutes as they do so.

You’ll move to the side, forward, backward, and cross-legged so your hip flexors and core are completely engaged.

Lunge around the clock with this move by going through 3 sets of 10 reps.

Ankle Jumps

This move may seem simple but even simple moves in calisthenics build-up toward something bigger and better than you had before.

Start on one foot or the other and propel yourself upwards by utilizing your foot and ankle strength. This builds explosive power and gives your ankles the strength they need to keep you stable.

Do 3 sets of 8 reps per ankle for this opening move.

Lunge Jumps

You’re going to work on coordination and explosive muscle control with this move.

Start with one leg out in front of you in a lunge motion then jump up and switch legs midair and land with the opposite leg in front. Utilize your arms in the jump to keep control and make the switch happen quickly.

Go through 3 sets of 10 reps for this move!


Believe it or not, you don’t need loads of fancy gym equipment to do a set of squats. Start by standing with your legs shoulder-width apart.

Keeping your hands in front of you and your knees aligned without going over your toes, lower yourself into a squatting position. Return to the start.

You’ll end up doing 3 sets of 10 rep for this move and your glutes, quads, and hamstrings will thank you!

Calf Raises

Your calves should stand out in a crowd and they will when you master this move.

Begin with your feet flat on the ground and raise your heels until you are up in the air. Lower yourself slowly and controlled without letting your heel completely touch the ground.

Repeat this move for 3 sets of 10 reps each time.


The scourge of every workout and practice for many, planks engage your entire core and shoulders for a significant workout that will leave you shaking.

Put yourself in a plank position with your elbows and toes as the only things touching the ground. Engage your core for the move.

Do 3 sets of 30 seconds each.

Glute Bridges

Lie face-up on the floor with your knees bent and your feet flat on the ground.

While you’re in this position, keep your arms at your side with your palms down. Keeping your body in control and your core and glutes engaged, raise your hips off the ground until your entire body forms a straight line.

Do 3 sets of 30 seconds each in the glute bridge formation.

High Knee Jumps

Your quick response muscles will start responding even faster with this move. Start with your feet apart and your arms at the ready.

Simply jump up as high as you can, tucking your knees in toward your chest for the high knee. Land gently and in control.

This will comprise 3 sets of 30 seconds and do as many jumps as you can in those 30 seconds.

Thursday Blast

After a quick rest day, it’s back at that grind! Keeping up a consistent schedule of workouts and exercises is a great way to get rid of fat fast.

Bar Dips

Utilize your dip bars for this move and move your way through 3 sets of 10 reps before calling it a day. This move is going to target your lats, shoulders, back, and core.


The calisthenics standard!

The classic push-up engages so many areas of your body and makes it ideal for building lean muscle and losing fat fast.

Get through 3 sets of 10 reps in the traditional move and you’ll be set for the day.


This is the ultimate flex at the gym! Getting through a complete set of pull-ups without hesitation is a great way to impress your friends and build your muscles as you do so.

The form is important when going through pull-ups so focus on engaging your arms, shoulders, and lats throughout the move. Go through the standard 3 sets of 8 reps for this move at your next workout.

Band Front Shoulder Raise

Trying to build up your shoulders rather than your biceps alone can be a challenge.

Working with a resistance band is a great way to get the job done. Stand in the middle of the resistance band and grasp both ends with your hands.

Raise your arms upwards directly in front of you and lower them while keeping your muscles engaged and your body under control.

Get through 3 sets of 10 reps with this simple move.

Korean Dips

While the traditional dip goes directly up and down with your feet and toes pointed down toward the ground, the Korean dip has your feet and toes pointing behind you.

This will engage your pecs, lats, and shoulders as well as your core which will work to keep your legs in position.

This is a progression from the traditional dips so take your time and ease yourself into it! Start with 3 sets of 8 reps so your body has time to adjust.

Band Bicep Alt Curls

You already know how to do band bicep curls.

Now instead of doing both arms at the same time, you’ll curl up your arms one at a time to work the muscles individually. Do 3 sets of 10 reps alternating arms as you go.

Band Delt Raises

Working with the resistance band is fun and gives you plenty of room to progress and change up the resistance as you learn and grow. To do the band delt raises, put both of your feet on the center of the band and cross the handles in front of you so the bands make an X.

Bend your knees and lean slightly forward at the waist to keep your back long and straight.

Keep your abs engaged as you pull out with your arms to the sides until your hands are at shoulder height.

Do 3 sets of 10 reps for this move.

Finally Friday Workout

It’s finally Friday but our workout week isn’t done!

One-Legged Calf Raises

Instead of going up with both feet when you do calf raises, alternate your feet and focus on one muscle at a time.

Do 3 sets of 10 reps for this move.

Band Get-Ups

This is a simple progression to help you master the pull-up. Adding in resistance bands can help you build a stronger grip as they pull you back down toward earth and make you work harder to reach your goals. Do 3 sets of 10 reps each.

Band Squats

The most common way that people do band squats is by putting a resistance band across their lower thighs. When you squat, your legs will push this band apart and cause you to continue building up muscle against the resistance. Do 3 sets of 10 reps for this squat move.

King Deadlift

Instead of doing a one-leg squat with your leg in front of you, the king deadlift has you put your leg behind you for added resistance. Go through 3 sets of 10 reps for this move.

Step-Up Jumps

This is a simple move that lots of coaches use with their players and athletes. Start with both feet on the floor and a step or box or bench in front of you. Place one foot on the elevated area, then step up slightly and switch feet. Repeat this motion for 3 sets of 10 reps with a rep being the use of each leg on the step before returning to both feet on the ground.

High Knee Running in Place

Time to engage those high knees again! Instead of jumping with both feet, run in place and push your knees as high as you can toward your chest and chin. Run in place with your high knees for 3 sets of 30 seconds and do as many high knees as you can.

Saturday Shift

No shirking Saturdays! The key to getting ripped with calisthenics is to give your body enough time to recover but keep the pressure up when it comes to the workouts.

Close Squats

Same squat movement, different foot placement. Start with your feet closer together and squat down. This is going to engage more of your glutes and thighs throughout the 3 sets of 10 reps.


The same old story for this move! Keep it tight and focused for your 3 sets of 10 reps.

Calf Raises

No rest for the weary! Do 3 sets of 10 reps in the calf raise department to engage those muscles.

Chin-ups, Push-Ups, Sit-Ups

All the classic moves require focus and concentration but for your short Saturday workout just keep it at 3 sets of 10 reps each to finish out the day.

How to Get Ripped with Calisthenics

The key to any workout, losing weight, and getting ripped, is focus and persistence.

If you start getting spotty with your workouts or diet, you’ll see your progress begin to deteriorate. Stick to the workout outlined and you see the progression in no time.

Once you’re ready to start moving forward, add weight or more resistance to the bodyweight progressions so you won’t plateau and get stuck.

Bodyweight workouts like these are great ways to build lean muscle fast and teach your body how best to react.

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Dr. Ahmed Zayed holds a bachelor’s degree in medicine from Alexandria university and is a practicing plastic surgeon. He’s our expert on all things nutrition, medicine, rehabilitation, and flexibility. Dr.Ahmed has been a medical content writer for more than 11 years and his work reached top publications such as the HuffingtonPost

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