When it comes to getting shredded, sometimes the best thing you can do is set down the heavy iron and go for all-out, bare-bones bodyweight exercises.

We asked  Mike Donavanik, C.S.C.S., a Los Angeles-based trainer and the creator of the Extreme Burn workout series, to put together four bodyweight-only workouts designed to kickstart your fat loss, covering four different levels of difficulty. Happy shredding.


These workouts from Donavanik are structured as AMRAPs, meaning as many rounds as possible. Treat these workouts like circuits: Once you’ve completed all the exercises in the workout at the designated reps, go back to the start of the circuit and continue working through each exercise.

The “Beginner” workout is a “tabata-style” workout, in which you’ll do as many reps as possible in 40 seconds, rest for 20 seconds, then move on to the next exercise.

Remember: Pace yourself. Don’t start out too fast, and try to make sure that you’re doing about as many reps in the last minute of each workout as you do in the first minute.