There is no excuse to not getting your sweat on at least once a day. There are literally hundreds of body weight movements that will increase your heart rate, increase your cardiovascular, and tone your body. 

Within every exercise program, there are the basics. The fundamental movements include squat, deadlift, lunge, pushup, pullup, row, and rotational movements. Based off of these core movement, there are thousands of variations and progressions. Some variations include exercise tempo, volume, load, intensity, range of motion, and duration. 

For instance performing twenty squats as fast as possible is going to be a lot different than 10 squats as slow as possible. Eccentric movements are known to have a great amount of muscle breakdown, therefore causing greater muscular hypertrophy. On the other hand, higher intensities are known for burning more calories over a longer period of time. Being able to switch up each movement is important when bodyweight training. 

Try the following training pattern every morning for the next week!

20 Squats (fast)
5 Jump Squats
5 Pushups (slow)
20 Situps
15 Squats (slow)
5 Jump Squats
10 Pushups (fast)
20 Russian Twists
10 Squats (fast)
5 Jump Squats
5 Pushups (slow)
20 Situps
5 Squats (slow)
5 Jump Squats
10 Pushups (fast)
20 Russian Twists

When you are done with your workout make sure to ingest some form of fast digesting protein like VitaSport Protein Synthesis! My favorite is chocolate ;) Super important for keeping the lean muscle you have to burn the fat you don’t want!