Women’s athletic bodyweight workouts will blast fat from your body ferociously. Athletic bodyweight workouts are very intense and will improve your body’s composition (fat loss, more muscle). These workouts will sculpt your body without your joints taking a pounding from lifting heavy weights. To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Also, you will really burn fat and shape your bulkier, fast twitch muscle fibers when doing exercises at full speed. Athletic bodyweight circuit workouts are a tried and true method to burn more fat, increase strength and endurance and improve heart health. Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. Here is a good athletic bodyweight workout:

–Bodyweight squats, moderate pace
–Medicine ball soccer throw (pictured above), full speed
–Pushups, full speed
–Walking lunges/Side Lunges/Tranverse Lunges, moderate pace (one for each circuit)
–2-Handed medicine ball chest pass, full speed
–Squat jumps, full speed
–Back extensions, moderate pace