There are quite a few options that you can choose from when deciding to give yourself a full body workout without using any equipment or weights. Just using your own bodyweight there are options like the ‘Salutation to the Sun’ which is a set of easy to perform Yoga exercises that work your whole body from your ankles to your neck.
Yoga is also a great way to warm up if you want to go beyond the level of strength and basic fitness that Yoga gives you. But you could do only five ‘salutations’ to warm up and then go straight into some serious fat burning and muscle building exercises.
From the Matrix (side squats and kick) to lunges you should start off your workout doing legs which gets your heart pumping. Without resting you should start on chest and do pushups like Spiderman push-ups or even add a jump in your push-up, or a clap hands, depending on your strength and fitness.
You should then go directly back to legs again without resting and do split squats going all the way down until your knee touches the floor. Don’t forget to always breathe out on exertion and make it deep and regular as you get more tired and out of breath.
Without resting you should get back to chest and triceps by doing triceps push-ups with your elbows together on the floor and then straighten your arms as you lift yourself up. The other alternative is to do dips by simply leaning your hands on a chair and dipping down with your legs straight in front of you and resting on the floor.
Again without resting you should go to something like side squats or even jumping rope, start jumps or even burpees depending on your fitness level. After doing that you should complete your total body workout by doing chins on a pull up bar or even a tree or a jungle gym in a park.
This total body workout will not only burn fat fast and speed up your metabolism but will also build muscle and this will speed up your basal metabolic rate (BMR) and burn more calories even when you are sleeping. You are guaranteed to get results fast if you are eating correctly and drink at least 8 glasses of water a day.