7 Bodyweight Exercises That Burn Fat & Tone

Why workout in a stale bacteria infested gym when you can grace the great outdoors with Define Fitness? It is time to flick the weight room and gym based classes for the background noise of chirping King Parrots and fresh Canberra air. Your exercise program does not need to cost the amount of a heart transplant, without private medical or nor does it require a 150sqm indoor facility! You don’t need fancy equipment that claims to that claims to work and that can’t be transported without a forklift. All you need is your body as resistance and some motivation!

Often at our Bootcamp Sessions we utalise the environment, the local park or oval and the facilities there. Let’s say you stumble upon a local Canberra park that has many trees, a bench seat, and some open grassed areas with a lovely hill. We ask you, what might you do? We have outlined the exercises we suggest and would implement in our popular and ever successful Bootcamp sessions. If you would like to join us at our popular and successful Bootcamp Sessions please visit www.definefitness.com.au/boot-camp-sessions and then sign up for UNLIMITED SESSIONS in a calendar month, $59.

The Fat Burning, Toning and Defining Workout

Do 3 sets of the following for 1 minute of each, including the hill sprints.

By Nathan Hitchcock


Define Fitness

bootcamp exercise1

Crab Walk to Tabletop

  • Sit on the ground, with your hands facing forward approximately 15cm behind your hips. Lift your hips off the ground and come into a tabletop position. Walk backward with your hands and feet, keeping your hips raised and core muscles activated.
bootcamp exercise2

Mountain Climbers

  • Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.
bootcamp exercise3


  • Place your toes on the grass slightly wider than shoulder-width apart. Tighten your core muscles by sucking your belly button in. Lower yourself to the ground by bending your elbows only. Keep your body straight, tight and flat. No sagging at the hips. Extend your arms, and push up.If this is all too hard place your knees of the ground in place of your feet..
bootcamp exercise4

Triceps Dips on Bench

  • Sit on the edge of a bench seat. Place the hands on the edge, with the fingers pointing forwards, off the bench seat. Have your heels about 10 cm in front of you. Lift the body off the bench and bend the elbows to 90 degrees. Once you reach the bottom of the movement, push back up and extend your arms to a vertical position. Dip away again and again!
bootcamp exercise5

Squat Jumps

  • Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to sit by bending the hips and knees until the thighs are parallel to the floor. Make sure the heels do not rise off the floor. Push through the heels and jump high in the air, landing with bent legs like you are going back into the first part of a squat.
bootcamp exercise6

Tree Sit

  • Press your back against a tree and slowly lower your body until your knees are at a 90-degree angle. Contract your core muscles and press your back into the tree. Make sure your knees are directly above your ankles. Hold the position until your legs go jelly.
bootcamp exercise7

Hill Sprints

  • As you begin to head up that hill, remain vertical and tight around the core, Keep your back straight and arms at a 90-degree angle with hands in front of your eye line. Pump your and swing your arms forward and backward. Run up the hill with speed and high knees. Make sure your thigh is horizontal to the ground (not the hill.) Recover with a slow jog down the hill.