Bodyweight Burn is a simple workout program designed by Adam Steer for busy people or anyone who does not want to join a gym.
The $19 program is based on specific bodyweight exercises that do not require any equipment except a floor mat.
But how does it work, and what are the pros and cons of this program?
Who Is Bodyweight Burn For?
You should also read our Curve Ball Effect Total Body review.
What Is Bodyweight Burn?
Bodyweight Burn focuses on losing fat and maintaining or building lean muscle. The blueprint is structured in a scalable way involving several exercises of different intensity across two separate phases.
However, it is not a full-on muscle-building program. The bodyweight workouts are designed with fitness, lean muscle, and low body fat in mind rather than massive body size. The idea is to offer a time-efficient and practical blueprint to reach peak fitness conditions for anyone.
Bodyweight Burn is not a typical, plain bodyweight plan requiring endless push-ups and sit-ups. It is much more finely tuned than that, flexible enough to suit all fitness levels with different workout intensities.
How Does It Work?
The Bodyweight Burn BW3 MultiBurn Exercises
BW3 MultiBurn is the program household definition of its exercises and stands for “Bodyweight 3X Fat-Burn Multiplier Effect”.
It’s a bit of a mouthful to indicate the workouts’ sequential nature, which utilizes three specific exercises to be performed in a continuous flow without a break, each with its own goal and purpose.
These three different exercises performed one after the other achieves an exponential effect that is more than the simple sum of its components.
They work in synergy to create an increase in EPOC (Excess Post-exercise Oxygen Consumption) and a profound fat-burning and lean muscle-building effect that will last well after the end of the workout, up to 38 hours.
These exercises range from a beginner’s level up to an advanced level and are divided into three main exercise categories. These are:
Cardio Flow Exercises
This is the starting exercise of the Bodyweight Burn workouts. It requires a continuous, nonstop sequence of different movements to be performed with an eye to time rather than repetitions.
Its purpose is to kick start your metabolism into the “fat-burning zone” in the shortest possible time, priming your body with the correct intensity to force it to use its fat as a source of energy but without the release of the stress hormone cortisol.
These exercises are in place to substitute other types of cardio like jogging or stair climbing, which work at an intensity that raises your cortisol levels and causes you to get injured through repetitive stress.
The Cardioflow exercises look like dance moves, similar to ballet choreography, performed with bodyweight movements in a continuous chain to elicit the desired response from your body: fat-burning without the release of cortisol.
These exercises are more challenging and intense enough to keep metabolism high for up to 38 hours after your session. What happens is that your body keeps burning calories and fat at an elevated rate before going back to its normal, regular state.
The reason for it is a phenomenon called EPOC, Excess Post-Exercise Oxygen Consumption, which means your body burns more oxygen after a demanding workout, and it takes some time to “calm down,” causing you to burn fat all along.
These exercises are the core of the Bodyweight Burn workouts and are responsible for most of your fat loss.
Metabolic Muscle Exercises
Bodyweight Burn Structure And Time Frame
Bodyweight Burn Vs. P90X Vs. Crossfit
The beauty of Bodyweight Burn is time efficiency coupled with workout effectiveness. Popular programs like P90X, Insanity, or Crossfit are either very time-consuming, stressful on your joint and tendons, require equipment, or all of it.
Take P90X, for instance, that’s an hour or more per workout, and you need some equipment too. Or Crossfit workouts, they are way too stressful on your joints and ligaments, plus you need a gym, and you can expect your cortisol levels to go through the roof.
Some people stick to these programs and get good results. Still, the reality is that a large part, if not the majority, quit with time because their schedules are challenging to manage in a sea of commitments or because of injury by overuse.
Bodyweight Burn is very joint and tendon friendly; the moves are demanding from a cardio and muscular activation standpoint but gentle on your knees, shoulders, elbows, ankles, and wrists.
It is ideal for middle-aged and senior people who want to keep fit and shape up but must be careful with their joints and ligaments.
These are bodyweight movements performed in sequential flow, not jumping, yanking, tugging, snatching, or jolting.
Bodyweight Burn Nutritional Guidelines
The Creator Of Bodyweight Burn
Adam Steer is a weight-loss writer and bodyweight exercise specialist who formerly trained in the typical weight lifting, bodybuilding fashion.
Unhappy with this time-consuming and cumbersome training method and his tendency to “fatten up,” he noticed that gymnasts displayed some of the best physiques around without ever having touched a weight in their lives.
He then decided to switch to bodyweight resistance for convenience and effectiveness and has been traveling around the world ever since, meeting the top expert in calisthenics, accruing knowledge, and giving it back to its clients, so much that he became known as the “Bodyweight Coach.”
The net result of his years in this field resulted in the Bodyweight Burn program.
Bodyweight Burn PDFs And Videos
The program is available from the official website in a digital format only. It is made up of 2 different sets of HD video libraries and four additional guides, plus a bonus and printable charts.
- The BW3 Workout Videos – This is a set of videos to follow along with the workouts. They are HD and easy to consult on your mobile, tablet, or PC. We liked the video idea because it leaves no room for error. In any case, there is also a manual with static pictures for reference.
- The Instructional Video Series – This is an in-depth, detailed video demonstration of every exercise.
- Bodyweight Burn Quick Start Guide – This manual is handy in that it does not force you to go through the whole system before you start, but it gives you all the necessary information you need for a good start without errors or injury.
- BW3 Workout System – This is the core of the program containing all the theory and the tricks of the trade for a successful bodyweight workout regime. The manual is easy to follow and explained in layman terms.
- BW3 Exercise Manual – This is a complete static picture library of the exercises that complement the video libraries.
- BW3 Workout System Integration Guide – This is an advanced option that you can use to integrate your Bodyweight Burn workouts with any training regime you may be already using, if any.
- Hand Wall Charts – This is not a manual, just a set of download and print charts that you can use to update and monitor your progress.
For a limited number of customers, Adam Steer decided to offer also free 30-day access to the private Bodyweight Burn online community called BW3 Platinum Club, included in the regular price.
I quite like this idea of the online community, as it gives a sense of belonging and the motivation to succeed. It encourages members to help each other and stay on track. This social community is helpful to get the best of the program and insider knowledge of the best tricks of the trade.
My Take On Bodyweight Burn
Bodyweight Burn Pros And Cons
- Time-saving. The workouts are over in 21 minutes.
- It is ideal for everyone, men and women, young and old.
- It works. It just does what it says on the tin.
- Easy on the joints and tendons.
- A bodyweight workout expert and coach designed the program.
- Flexible. You can do it anywhere.
- You don’t need any equipment.
- It’s fun to do. You follow different routines from the usual bodyweight movements of old.
- It is ideal for lock-down or pandemic restrictions.
- You can eat a few carbs.
- Very affordable. For $19, you get a quality program in the palm of your hand (your smartphone) or your PC.
- You also get 30-day FREE access to the BW3 online community.
- 60-day money-back guarantee.
- Not ideal if all you want is to pack on muscle mass. It’s not a bodybuilding program.
- While fun, some of the drills require some practice to get used to.
The Bottom Line
Bodyweight Burn FAQs
Can I Use Bodyweight Burn If I Haven’t Trained For Years?
Yes, Bodyweight Burn is very flexible and allows for progression and variations to match your current fitness level or lack of fitness.
Does Bodyweight Burn Make You Bulky?
No. Bodyweight Burn’s primary goal is to get you lean with low body fat and an attractive physique. It’s not a muscle-building program, though you may see a moderate increase in lean mass. It’s Ideal for women too.
Is It Too Hard For Older People?
No, because you can scale down the exercises to suit your strength and stamina, plus it’s gentle on your joints and helps you improve flexibility and coordination.
Is It Too Lame For Experienced Athletes?
Not at all. You can scale up the routines to make them challenging and kick your metabolism into overdrive. This program is just as useful for super-fit athletes as it is for moms at home with kids. You can tweak it up or down as you need it.
What About A Guarantee?
You are covered. Bodyweight Burn comes with a 60-day money-back guarantee.
Jay always had a passion for fitness. A former skinny guy, he built himself 35 lb of lean muscle over the years using different training strategies, going through failures and eventually succeeding, and now wants to share his knowledge with those who value fitness as a way of life (See all posts by Jay Fielding).