How Bodyweight Training Can Help You Lose Weight Fast

Young woman doing a bodyweight training session outside.

Still trying to reach your target weight? No problem. You can do it! Try adding some bodyweight training to your normal exercise routine with the Runtastic Results app. You’ll be able to lose weight faster thanks to workouts with your own body weight.

Two women working out together in the gym.

Combination of cardio and strength training

An hour of strength training at the gym and then another 30 minutes on the treadmill… wow, that’s time-consuming! Luckily, bodyweight training combines both, so you’ll only need to spend 20-40 minutes to reach the same effect. The workouts strengthen your muscles and boost your metabolism at the same time.

This firms up your body and keeps your heart healthy:

Bye, bye body fat!

If your goal is to lose weight, you probably want to reduce your body fat, too. A lower body fat percentage ensures a trim, athletic body. But you don’t have to put in hours on the elliptical to get the body you always wanted. Who has the time for that? High-intensity workouts are particularly effective because they boost your metabolism into high gear. Plus, there is a high afterburn effect. This means that your body will continue to burn calories after your bodyweight training while you relax on the couch.

This workout helps you burn tons of calories in just 30 minutes:

Firm up your entire body

Bodyweight training doesn’t isolate individual body parts; it is total body training. So squats, for example, not only tighten your buns, they also strengthen your core. When you do planks, you not only engage your abs, but activate your arm and leg muscles, too. Total body exercises work many different muscle groups at the same time. This is what makes this form of training so effective!

Athletic woman doing a low plank.

There is always time for bodyweight training

Good intentions often fail due to lack of time, and busy days don’t leave much room for sweaty workouts. The good thing about bodyweight training is that you don’t have to toil away in the gym after a stressful day. Bodyweight training puts an end to all your time-related excuses. A 20-minute workout only makes up 1.4% of your day. Surely, you have time for that. Just throw on your workout clothes, clear some space in the living room, open the Runtastic Results app and get started on your workout. There will still be enough time afterwards to cook dinner and enjoy a pleasant evening with your loved ones 😉

One last tip: Don’t get discouraged if the kilos or pounds aren’t melting off the way you would like them to. Gradual weight loss (0.5 to 1 kg per week, or about 1 to 2 lb per week) is healthier and helps you avoid the dreaded yo-yo effect. Make sure to work out hard and on a regular basis and don’t forget to eat a healthy, balanced diet. If you stick with it, you are sure to see results soon.  

Do you want to whip your body into shape? Then download the Runtastic Results app today!


Julia Denner Julia is a dietician and sports nutritionist. Before she began her position as Communications Specialist at Runtastic, she spent several years working as a dietician in the surgical department at Vienna General Hospital. Julia is passionate about inspiring others to eat a healthy, balanced diet. View all posts by Julia Denner