Bodyweight Burn is a simple workout program designed by Adam Steer for busy people or anyone who does not want to or cannot join a gym.
The program is based on specific sequences of body weight exercises that do not require any equipment, except maybe a floor mat. But how does it work and what are the pros and cons of this program?
Jump To Section
- 1 Bodyweight Burn Outline
- 2 Who Is Bodyweight Burn Right For?
- 3 The Creator Of Bodyweight Burn
- 4 How Does Bodyweight Burn Work?
- 5 Bodyweight Burn Workout
- 6 What Are The Nutritional Guidelines?
- 7 Bodyweight Burn PDFs And Videos
- 8 The Bottom Line
Bodyweight Burn Outline
The focus of the plan is on losing fat but also maintaining or building lean muscle, as the blueprint is structured in a scalable way involving several exercises of different intensity across 2 different phases.
However, it is not a full-on muscle building program. The body weight 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 effective blueprint to reach peak fitness condition for anyone.
Who Is Bodyweight Burn Right For?
The program is suitable to just about everyone, particularly those who do not want to train in a crowded gym, or are fed up with spending money in memberships. People traveling, business people with little time for training or mums at home with kids can also benefit from the program.
The program does not require any equipment and is minimalist to the extreme. It does not require additional expenditure and can be done from the comfort of home even in the dead of winter, no need to go jogging in the freezing cold or drive the car to the gym.
The Creator Of Bodyweight Burn
The author is Adam Steer, a weight loss writer and bodyweight exercise specialist who formerly used to train 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 body weight 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.
How Does Bodyweight Burn Work?
Bodyweight Burn is not a typical, plain body weight plan requiring endless push-ups and sit-ups, it is much more finely tuned than that, flexible enough to suit all levels of fitness with different workout intensities.
Here is a brief breakdown of the main ideas behind Bodyweight Burn.
Short Workouts – Each workout is set up to last 21 minutes and the author strongly advices not to workout beyond 30 minutes in any case. The workout layout is 6 days on and 1 off in order to give a chance to rest to your body and let it recover, more on this later.
High Metabolism – A constantly high metabolic rate is the guaranteed way to fat loss, hence the need for a specific combination of short body weight workouts to keep your body burning fat well after you finished exercising, typically up to 36 hours and over.
Cortisol – Noticing that people working out on treadmills or bikes hardly seem to change their physique despite their gargantuan efforts, he concluded that long and exhausting workouts kick in a stress hormone called cortisol.
In moderate amounts, cortisol is beneficial and actually helps lose fat, however too much of it from marathon training sessions causes your body to switch to survival mode and actually interferes with you fat burning abilities.
On the contrary, not only are short, intense workouts more time efficient, they also guarantee that your cortisol levels stay healthily down, aiding fat loss. Adam Steer backs up his claims with an Australian study in which a guinea group performing short, intense workouts lost up to six times more fat than a reference group.
Insulin – Insulin is a key hormone that regulates your blood sugar levels and also your ability to store fat. A part of the program called BW3 Metabolic-Muscle Workouts is designed to keep insulin sensitivity high, preventing fat loss.
According to the author, an added benefit of an increased insulin sensitivity is that it redirects you carbs into your muscle cells rather than your belly, so you can eat more carbohydrates without storing fat. See more details.
Bodyweight Burn Workout
The program lasts for 12 weeks and is divided into 2 different phases of 6 week each, each phase consisting of different sets of exercises of increasing difficulty. The system takes the name of BW3 Multi Burn workouts and it can be adjusted to all levels of fitness, men, women, young and old.
The BW3 MultiBurn workouts run from a beginner level all the way up to advanced level and are divided into 3 main workouts categories. These are:
This is the entry level workout. It basically requires a continuous, non stop sequence of different movements to be performed with an eye to time rather than repetitions. The purpose of it is to kick in your metabolism into overdrive in the shortest possible time, starting up your fat loss while allowing for recovering between workouts.
These exercises are more challenging. The workouts are intense enough to keep metabolism going high for up to 38 hours after your session. What happens is that your body keeps burning calories at an elevated rate while trying to go back to its usual, 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”, burning fat all along.
Metabolic Muscle Sessions Workouts
These 3 main workout categories are in turn structured along a 2 phase blueprint, each lasting 6 weeks.
The Metabolic Base Phase
As the name implies, this phase is geared to prime your body with the aim to raise you total work capacity. This phase is the foundation necessary before you can take on the more challenging Metabolic Explosion.
This phase is designed to increase stamina, metabolism, and also build a little muscle in a progressive way through a combination of the 3 main workout categories described above. It’s a bit like the Jack of all trades of the program designed to improve all over before you can really be able to withstand the toughness of the second phase.
The workouts are arranged in a 6 day on, 1 off fashion and include 2 cardioflow sessions, 2 afterburner sessions and 2 metabolic muscle sessions.
The Metabolic Explosion Phase
The advanced part of the program. Note that you must be able to finish phase 1 first or you won’t be able to perform it. If you are in a hurry, there is also a handy Quick Start Guide to get you going without making mistakes.
This phase is harder than the previous one in that there are no light Cardioflow workouts, only afterburner workouts and metabolic muscle workouts. The sessions are scheduled again on a 6 day on and 1 off pattern, but the overall intensity is greater.
The purpose here is to get the most of the Excess Post-Exercise Oxygen Consumption and get your body burning for up to 38 hours after your workout while also building muscle. This is why is so important to follow phase 1 to the letter, or you won’t simply have built enough workload capacity.
What Are The Nutritional Guidelines?
Bodyweight Burn also comes with its own nutritional plan called “Carb-Synch Diet”. The author called his diet this way to indicate a daily carbohydrate change based on your specific workout for that day.
The program is flexible enough to let you indulge in your preferred foods no more than 2 times a week. The author also suggests some optional supplements like omega 3 oil and whey protein to help build muscle, but it’s not compulsory at all.
The plan revolves around different carb loads depending on the day of the week. The first 3 days you increase your carb load from low, then go on to moderate and finally to good carb day, meaning you are allowed to eat more carbs for each subsequent day.
The 4th day is called “back load day”. This day you are allowed to eat carbs only in the late afternoon, after the workout, so that the carbs can be immediately absorbed by your muscles.
The 5th day is for fasting. We think that this could be a problem for some and a little too harsh, as you are allowed to drink only liquids and are even suggested some supplement.
Bodyweight Burn PDFs And Videos
The program is available from the official website as a digital format only and is made up of 2 different sets of HD video libraries and 4 different guides, plus a bonus and printable charts.
- The BW3 Workout Videos – This is a set of videos to follow along 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 body weight 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 complements 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 a free 30 day access to the private Bodyweight Burn online community called BW3 Platinum Club, included in the normal price.
We 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 useful to get the best of the program and insider knowledge of the best tricks of the trade.
Program Good And Bad Points
- Simple and minimalist program – easy to follow.
- Time saving – the workouts last 21 minutes only.
- Inexpensive – no gym membership or equipment needed.
- Effective fat loss blueprint.
- Video library – leaves no room for mistakes, just watch and do it.
- Convenient – digital format instantly available without waiting for deliveries.
- 60 day money back guarantee
- The nutritional guidelines do not include a meal plan, only sample meals.
- The fasting day may be a bit too much for some people and not easy to stick to.
The Bottom Line
Bodyweight Burn is a simple yet well structured body weight workout program that comes from the experience and knowledge of a reputable author. It is based on a progressive layout that takes you from beginner to advanced and it advocates short, intense workouts of just 21 minutes each that promote fat loss.
The program is effective and time efficient, making it suitable for those with limited time and does not require a gym or equipment. While it is mainly a fat loss program, it also promotes moderate, lean muscle building for better body composition. However, it is not a bodybuilding program intended for maximum muscle growth.
It is more a fitness program that takes into equal account low body fat, lean muscle and general good health achievable with the help of specific body weight workouts.