We found it y’all. A sustainable bodyweight training program that burns calories and fat while it builds muscle at a low price.
It’s called Bodyweight Burn, and it’s your new jam.
Not only does it work, but you get your workout done in just 21 minutes. Say what? No need to schedule a ton of time to exercise.
This program can fit into your schedule with no problem at all.
We’ll teach you all about this program in this Bodyweight Burn Review and what it has to offer, just like we did with the Vahva Fitness Movement.
Here at Calisthenics, we always have your back.
Bodyweight Burn
The Bodyweight Burn by Adam Steer specializes in reducing your body fat and building your lean muscle mass through short workouts and a practical, healthy diet.
All of the exercises are centered around bodyweight, so there is no need for you to have a full home gym.
Utilize your own body to get the results that you want.
The program is 12 weeks long and works to boost your metabolism.
Something that surprises a lot of people is how short the workouts are. You exercise for only 21 minutes at a time. Why?
Created by Adam Steer, known as The Bodyweight Coach, this program is based on weight loss by doing shorter, high-intensity workouts.
Adam Greer found that long periods of exercise can be detrimental to your weight loss. Long workouts cause the body to produce too much of the stress hormone known as cortisol.
Cortisol is the hormone that increases as your body endures stress.
While high cortisol levels can help boost your metabolism and burn fat, when the cortisol stays high for too long, the body goes into survival mode and starts to store fat instead of burning it.
That is no good people! Adam Steer found that 21 minutes of high-intensity physical activity like Bodyweight Burn offers increased cortisol production to the right levels to burn fat rather than storing it.
A study published in the Journal of Endocrinological Investigation noted that exercise done at 80% and 60% maximum oxygen uptake (high-intensity workouts) for only 30 minutes resulted in increased cortisol levels required to burn fat.
He founded a training program to help people achieve their desired weight loss goals based on that information.
How does Bodyweight Burn work?
Once you decide that the program Bodyweight Burn is right for you, it begins with two distinct phases.
Phase 1 is called the metabolic base for the first six weeks.
Phase 2 is a metabolic explosion for the final six weeks.
Both phases work to get your metabolism pumping to ensure you are burning the right amount of calories.
Like we stated above, your workouts last 21 minutes, six days a week. You get a rest day! Woot Woot!
The program uses the Bodyweight 3x Fat-Burn Multiplier Effect (BW3 Multiburn) exercises that stimulate fat loss and lower body weight.
Let’s take a look at this method.
Bodyweight 3x Fat-Burn Multiplier Effect (BW3 Multiburn)
The idea behind this is you use three different exercises to burn fat continually.
We’ll look at each of them individually to show you exactly how it works.
Cardioflow
Cardioflow is the first method that you will use.
It’s a sequence of bodyweight exercises that fit together in progression. Think of it like dancing.
You put together a series of moves and do them one right after the other. Cardioflow is the cardio portion of your exercise that gets your heart rate up.
Adam Steer mentions that this puts you in the “fat-burning zone” without raising your cortisol levels high for too long, which detriments your fat burn.
As you flow through each movement, your heart rate increases, and you feel the cardio working.
The Cardioflow workouts can be anything starting with push-ups, turning that into a plank, and then lying supine to start bicycle crunches.
The key is to keep the movement going and link all of the moves together. It’s great because it’s fun too.
Afterburners
This one sounds kind of spicy, right?
The Afterburners session is a high-intensity activity that utilizes the Excess Post-Exercise Oxygen Consumption or EPOC effect. The EPOC effect refers to the calories that you burn once a workout is complete.
The idea is that you want to work out intensely for a short period of time to promote your metabolism to keep burning fat long after you finish your workout.
There have been some discrepancies on exactly how long EPOC lasts.
However, the research is consistent in that high-intensity workouts will lead to longer EPOC.
Because of this, the Afterburner workouts mix bodyweight squats and breakers (plank position and alternating rotation one leg across and under the other) to melt away that fat and get that EPOC up for an after-workout burn.
Metabolic Muscle Sessions
It’s time to build that lean muscle mass. Are you ready?
This final method promotes muscle growth which increases your metabolism even more.
In many of our articles, we have discussed how the more lean muscle mass you have, the more your metabolism will burn calories while you are at rest.
This is what Adam Greer intended with this method. He uses an analogy of driving an SUV versus driving a Prius.
The more muscle you have, the more energy is going to be expended as you workout.
Hence, the increase in calories burned. People often think that building muscle is not as crucial as cardio workouts.
Often, because we don’t focus on both, our weight loss programs aren’t a success. You won’t get bulky.
Instead, you will have those fierce lean muscles that drive your body to produce more results.
Bodyweight Burn’s Meal Plan
If a workout program doesn’t stress the need for proper nutrition, you need to run away fast. Of course, Bodyweight Burn understands the importance of the combination of a healthy diet and exercise.
It takes both to lose weight and maintain your current weight once you reach your goals.
The Bodyweight Burn meal plan coordinates your meals with the training that you perform that day.
Let’s breakdown the five different types of food days below.
- Low carb days – Three meals a day that require lots of protein and healthy fats, moderate carb intake, and two snacks. Protein shakes are recommended to achieve the right amount of protein.
- Moderate carb days – Three meals a day that require lots of protein and healthy fats, moderate carb intake, ⅔ plate of veggies, two snacks, and post-workout nutrition.
- Good carb days – This is known as your cheat day.
- Backload days – no specific requirements on this day, but don’t overeat
- 24 hour fast – creates a large calorie deficit and lowers glycogen (what helps you maintain blood glucose levels)
Is Bodyweight Burn Affordable?
The beauty of this program is the cost.
It is only $19 with a 60-day money-back guarantee.
Say what? Are you wondering why it is so inexpensive? Well, we’ll tell you.
Adam Greer wanted everyone who wants to make a lifestyle change reach that goal for a reasonable price.
The digital download version doesn’t cost him anything as far as production goes. Why not let you reap the benefits of this program at a low cost?
For $19, you access all of the excellent features below.
- BW3 follow-along workout videos
- BW3 instructional videos on technique
- Entire BW3 workout system manual that tells you how to lose fat quickly
- BW3 Exercise manual that contains a complete library of written cues and photos
- Wall charts that keep you on track
- Bodyweight Burn quick start guide that gives you everything you need to know before you start.
- BW3 workout system integration guide that shows you how to work this system with any other program.
Pros:
- Workouts are quick and easy to follow
- Fast results
- No equipment is required
- Meal Plan is easy to follow
- Fun and well-structured program
- Very affordable
Cons:
- Some workouts are difficult for beginners
- No recipes included
- Fasting day is difficult
How does Bodyweight Burn compare to P90x?
Many of you have heard of P90x as it’s been around the fitness industry for over 15 years.
How does a workout like that compare to the Bodyweight Burn program?
Let’s dive into the specifics on P90x.
What is P90x?
P90x is a program that mixes and matches different workouts to keep you motivated and help you become lean and fit.
They use the muscle confusion technique that continually introduces new activities and routines, so your muscles never get complacent.
The exercises included focus on strength training, cardio, stretching, yoga, plyometrics, and Kenpo karate (an updated karate version focused on street fighting).
Co-creator and personal trainer Tony Horton brings you through all the exercises, six to seven days per week.
While Bodyweight Burn focuses on 21-minutes a day workouts at a high-intensity, P90x exercises last anywhere from 1-1½ hours.
There are two ways to purchase this program so let’s look at both.
DVD
The P90x DVD is available for purchase for $139.80.
With that, you receive the twelve P90x DVDs, a nutrition plan, a detailed fitness guide, a supplement guide, a “How to Bring it” DVD, and a calendar to track your progress.
Beachbody OnDemand Subscription
The other purchasing option for P90x is a subscription to Beachbody OnDemand at $99 per year with a 30-day money-back guarantee.
That gives you access to over 1,500 Beachbody workouts, unlimited streaming, a personal coach and online community, fitness guides, workout calendars, and meal plans.
Pros:
- Super challenging and effective
- Includes exact meal plans
- Suitable for endurance and general fitness
- Fitness tests help to track progress
Cons:
- Too challenging and demanding
- Requires equipment
- Too expensive
Verdict
Both of these programs, when followed correctly, will get you results.
The main differences are the longevity of the workouts, the price, and the equipment needed.
Bodyweight Burn is inexpensive, requires no equipment, and has 21-minute workouts. You perform bodyweight workouts without having to purchase a ton of equipment.
The program makes it easy to add to your lifestyle and making it sustainable. Why not invest in your health without breaking the bank?
The Truth is in the Testimonials
Read through the testimonials about Bodyweight Burn and understand why this program is so incredible.
The users say it works and is effective as long as you stick to the workouts and the meal plans.
If you have tried this program, leave a comment and let them know what you think.
While the workouts are intense, the program integrates into your life with ease to achieve results with no more gym memberships.
That is why people are so happy with it. Follow the guidelines and get fit.
Isn’t that a beautiful thing?
