This 200-Rep Bodyweight Workout PDF Can Help You Burn Through Fat

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Hey there, Men’s Health MVP member. When was the last time you skipped your workout because you didn’t have access to a gym?

We can start off with a few assumptions about why that has become an issue. You don’t have the luxury of spending hours exercising. You don’t have much workout equipment at home. You’ve found it hard to stick with a fitness plan over the long term.

We get it. But you can lose weight and get fit without driving yourself up a wall. In fact, if a lack of time has ever kept you from improving your health and fitness, then join the club of people who no longer have an excuse. You can shed excess pounds, shape up, build muscle, and gain self-confidence and self-satisfaction without sacrificing much of your time at all. We’ll show you how right here. The best part is, you can start today. And why wouldn’t you? Now that you have this workout, you’re all out of excuses—and you subscribe to our kickass membership program, through which you get exclusive access to PDFs of our top-notch fitness and nutrition guides, including this bodyweight workout plan to burn fat and get moving.

Which brings us to the solution: It’s called the Bodyweight 200, and it addresses all those obstacles and gives you everything you need, whether you’re a beginner or seasoned athlete, to construct your best body ever. The workout itself requires only two items—a Swiss ball and a chinup bar—to perform this 20-minute, total-body routine designed by Craig Ballantyne, C.S.C.S., a strength and conditioning coach in Toronto.

So you can do it in your basement, your garage, your living room, or even your bedroom. And while a weight-free workout may sound easy, Bodyweight 200 will challenge every muscle in your body. (The 200 stands for the number of repetitions you do.)

Do this workout 3 times a week (Monday, Wednesday, and Friday, for example). Perform the exercises as a circuit, doing 1 set of each movement for the prescribed number of repetitions. Complete them in the order shown in the chart at left, without resting between exercises. Too easy? Rest for a minute and repeat the circuit.


And remember, as an MVP, you can use your exclusive members-only discount to our online shop to get much more from Men’s Health.

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