Calisthenics Workout to Burn Fat (Beginner and Advanced)

October 5, 2016 by VAHVA Fitness

High intensity calisthenics workout to burn fat. Both beginner and advanced routines are included!

Every now and then it's both fun and effective to add some high intensity conditioning workouts to your schedule.

High intensity conditioning workouts like this will help you to burn fat, but this kind of training will also increase your work capacity and strength endurance which will come helpful in sports, martial arts and general fitness.

You will take your body to the limits, which is why many dominant muscle groups will get fatigued and less active muscle groups need to step in to fill their functions.

This means you need to draw strength from everywhere in the body. This will promote growth in strength and size in the entire body.

Beginner Calisthenics Fat Burner

  • Burpee
  • Bar Swing

You do these two exercises to failure. You start by doing a regular burpee but instead of jumping in place, you jump to the bar and swing to the other side. Then you start it all over again on the other side of the bar.

Watch the workout video for correct demonstration.

When you no longer can finish a proper burpee, you take 2-3 minutes of rest and then begin the second round. You do 3 rounds in total, all to failure.

Advanced Calisthenics Fat Burner

This is the same as the beginner calisthenics fat burner except here you do a muscle up instead of the bar swing.

In case you want to learn the muscle up, we have a comprehensive 30+ page guide to help you learn it the best way possible. It's free and you can download it here! 

Every round goes to failure. You do 3 rounds in total. Take 2-3 minutes of rest between rounds.

These workouts will help both beginners and advanced trainees to get stronger and shed a few pounds.

Train hard, stay safe.


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samuli jyrkinen

About the author 

Samuli Jyrkinen

Samuli is the ninja behind the scenes (photography, videography, websites, program platforms and more). He has been training religiously for over a decade and has a firm grasp of physical and mental fitness. You will find our story here.

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