Bodyweight Burn Review
Looking to create a healthy lifestyle with a killer body? Bodyweight Burn may be your answer.
This twelve-week program promises to melt body fat, increase metabolism, and get you into the best shape of your life. All of this and you do not need to step a foot inside a gym. You heard that right! NO GYM MEMBERSHIP. Bodyweight Burn, as you may have guessed from its title alone, uses your own bodyweight to create resistance for each exercise.
You will be amazed at how effective this type of fitness program is, you may even decide to repeat the whole thing over and over. Split into two, six-week phases, the program quickly builds momentum as your metabolism goes through the roof.
- Duration: 3-12 weeks
- Frequency: 3-5 times per week
- Total Cost:
- Money Back Guarantee
Introducing the Bodyweight Burn by Adam Steer & Ryan Murdoch
Bodyweight Burn was created by Adam Steer and Ryan Murdoch. Fitness expert Adam has a long list of credentials, but the most interesting fact about him is that he is a Level 4 Course Conductor for the Canadian Ski Instructors Alliance.
That is not something you see every day and it surely brings a unique eye to the fitness world. As he states, he is “always looking for a better answer”. Ryan has a background in martial arts, another realm of fitness that also focuses on body weight, and was inducted into the International Martial Arts Hall of Fame in 2006. Both Steer and Murdoch have ventured around the world and have studied various forms of fitness and nutrition that have culminated in the Bodyweight Burn regime.
By the time you have finished, Bodyweight Burn will no longer be just a program you follow, it will have worked its way in to create a brand new lifestyle you can maintain for years to come.
- 3-12 weeks
Bodyweight Burn is, in total, a twelve week program split into two phases.
Each phase will take six weeks to complete and workouts will be spread out over six days per week. This may sound like a lot to ask, but in this case you are looking at quality over quantity. The full series of exercises will only take twenty-one minutes out of your entire day, making it easy to fit into a busy schedule.
Not only that, but the efficiency of each workout will have you feeling the burn, even in a short amount of time. Beginners will not be scared away by a lengthy routine and the most advanced athletes will be surprised at how quickly they will see and feel the results.
- Printed Materials
Once you have purchased Bodyweight Burn, you will receive access to your very own online portal using your email and newly created password.
Through this portal you will be able to download all of the program content. From manuals to videos to bonus materials, your portal is the holy grail of this workout system. If you are worried that you will not be able to start right away, you will be relieved to know that your portal will not expire.
You may access all of the materials on any of your devices at any time. This is one of the major benefits of Bodyweight Burn. No matter where you are, you are able to view the full range of information.
Gender Focus – Either
Created by two male trainers, it would seem that this program is targeting men based on the language used in the introductory manual.
However, looking deeper, both men and women are able to see results with Bodyweight Burn.
In fact, if you view the instruction videos, you will see both men and women successfully performing the exercises. Since all of the exercises are based on body weight, you will not be using any gym equipment or machines, that oftentimes cater more to one gender than another.
Creators Adam and Ryan are also sure to include information about the myths of “bulking up” when strength training, which is a popular concern to a female demographic.
- <20 years old
- => 20 years but < 30 years old
- => 30 years but < 40 years old
- => 40 years but < 50 years old
- => 50 years but < 60 years old
- => 60 years old
While general fitness guidelines deter minors from intense workout regimes before age fourteen due to development, Bodyweight Burn is a great way for any man or woman at any age to work on their physical fitness.
Many machines at the gym are built for adults, but since this is a bodyweight based program, it is safe for all ages and sizes.
Also, the chances of overdoing it are lower since you will not be throwing around any weights. As for the older generations, if your body is up for it, go for it. Without physical activity, bodies become stiff and more prone to injuries and osteoporosis. Working out creates strong bones, muscles, and ligaments that keep you moving as long as possible.
Body Type (BMI) Fit
- Under-Weight (Body Mass Index <18.5)
- Normal-Weight (Body Mass Index 18.5 to 24.9)
- Over-Weight (Body Mass Index 25 to 29.9)
- Obese (Body Mass Index 30 to 34.9)
- Extremely Obese (Body Mass Index => 35)
When it comes to workouts based exclusively on body weight, it raises the question if the workout is suited for all body types. Will it be easier for someone who is slimmer to flow through the exercises? Yes. Can someone who is heavier perform these workouts? If you are considered obese by the BMI scale, is this a workout for you? The answer is yes.
If you have never used a BMI chart, it is a measurement that classifies you based on your height to weight ratio. The higher your BMI, the higher your risk of some diseases. The chart itself does not take into account body composition, which is really the key here, so if you have the opportunity to access a medical grade BMI machine, take advantage and get a reading.
Those who sit higher on the BMI scale will still be able to use Bodyweight Burn, but it will be tougher because there will be more body weight to control from movement to movement. It may slow down the pace of your workout, but do not let that hold you back. Everyone has a journey and everyone starts somewhere. Take it slow and watch your body change.
- Body Weight
Bodyweight Burn is exactly as it sounds.
A workout program that uses only your own body weight and gravity to get results. This means NO equipment. You are probably already familiar with many bodyweight exercises, such as pushups, planks, mountain climbers, or v-sits. Yoga and mat pilates are also common workouts that utilize only body weight.
The best part about a body weight program is that you do not need to be a gym machine expert.
In fact, you do not even need a gym membership. If you have a small area at home, you can complete a successful bodyweight workout. These programs also are great for those just getting back into a fitness routine or who are coming back from injury. Your own body’s resistance is all you need to get your muscles in tip top shape and you will not have to stand next to the body building lunks at the gym.
Another plus to using your own weight as resistance, is the ability to modify exercises. If you suffer from joint pain, injuries, or other ailments that sacrifice your range of motion, you are easily able to make the range of the movement smaller. Over time, as mobility and strength improve, that range of motion can grow. This creates small goals, which means that programs like Bodyweight Burn will last you forever. The program does also integrate some shorter cardio, but we will review more specifics a little later on.
There is not a goal Bodyweight Burn does not achieve.
The twelve week system burns fat and builds lean muscle. Lean muscle, in short, is responsible for making you feel good.
- It increases metabolism, makes you feel younger, sleep better, and more.
The higher your lean muscle, the better. Bodyweight Burn will give your body a total transformation, whether that means fitting into that pair of jeans you refuse to throw out, or getting you bikini ready for your vacation. Bodyweight workouts tighten up every part of your body.
Also, you will notice that many of the exercises mimic movements you already perform every day. These are known as “functional” exercises.
For example, a squat is used every time you pick your toddler or a heavy box up off of the floor.
Speaking of children, the workout is safe post pregnancy once you are cleared by your doctor to work out. Especially since you may be spending extra time at home, this twenty-one minute routine can fit seamlessly into a busy mom’s lifestyle.
Regardless of your goal, Bodyweight Burn is sure to impress you with its results. If simply walking around the block every day can have fitness benefits, imagine what a short, efficient routine can do for you in just twelve weeks.
Single Vs Group
- With a buddy
If you like to work out on your own, Bodyweight Burn is for you.
If you like to work out with a buddy or in a group, Bodyweight Burn is also for you. You are not tied to meeting your friends at a gym, so anything goes here.
However, because the routine each day only lasts twenty-one minutes total, you are more likely to complete the day’s workout on your own. That is, unless your friends want to work out and then they can cook a meal from the recipe guide with you. In that scenario, it would be a great program to complete with your significant other!
- At home workout program only
- Can be done anywhere
Because Bodyweight Burn does not require a trip to the gym for any reason, you can take the workout anywhere and everywhere.
Yes, even to the park or on vacation.
If you are new to working out or feeling self conscious, you can perfect each exercise from the comfort of your own home, working at your own pace. The material is 100% downloadable to any device, so accessing the material is at your fingertips twenty-four hours a day, seven days a week. Have an extra long lunch break at work or feeling stuck inside that hotel room? Bring on the workout!
- No - uses only body weight
Accessories (not required)
As mentioned, bodyweight workouts do not require any extra equipment.
The creators do mention the use of a yoga mat and resistance bands, but only if you choose. They are not required and the workout does not lose any intensity without them.
- The yoga mat specifically is based on comfort level. If you prefer not to work out on a hard floor or a carpet, a mat may be for you, but again, not necessary.
- For the more advanced user, the resistance bands will be a good way to keep challenging yourself should you choose to repeat Bodyweight Burn multiple times.
Performing the exercises as they are originally written will do just fine, but the option to add a challenge in the future is a nice addition to the program.
- 3-5 times per week
As we have discussed, Bodyweight Burn is a twelve-week workout program separated into two phases, Phase 1 and Phase 2.
Each phase will take six weeks to complete. Within those six weeks, you will follow a calendar of six workouts per week. That breaks down to one workout per day, with the seventh day being your rest day.
The calendar provided starts on a Monday for ease, but you are able to start any day of the week and rotate through the program. Each individual day’s workout will only last twenty-one minutes. Everyone has a mere twenty-one minutes available, so this is a perfect scenario for those on a tight schedule.
- Follow the program most of the times to get results
Being that the workouts are so short, it should not be too hard to stick to the regime.
Adam Steer and Ryan Murdoch, the program creators, do recommend that you follow the program as written, including following the meal plan and using the recommended supplements. However, they also understand that not everyone wants to use supplements and may have dietary restrictions.
You can complete the program without these aspects, but in order to guarantee the best results, follow the guide to a T. Those who do have restrictions will still see great results, just be sure to stick as close to the basic nutrition principles they present as possible.
No matter your level, Bodyweight Burn is customizable to you.
Before you begin, the program provides you with a Quick Start Guide to make sure you understand every aspect of the program before you begin. They do not want you jumping in blind to a routine. This includes looking ahead at the exercises so you do not need to waste time looking them up in the midst of your workout. If you are a true beginner, or even a seasoned professional, you have access to all of the workout’s exercises through your portal.
Here you will find video demonstrations of each and every exercise. If you like to have someone telling you what to do, you can even follow along to a video of the day’s routine. If you are more advanced, there is an audio-only option and of course, the classic written PDF version.
As we previously discussed, your level will determine your range of motion and intensity, but with a bodyweight program, these are easily changed as you progress.
Optimal Diet Options
- Diet changes required: Yes
The Bodyweight Burn system provides two separate meal plans,
- a grocery list,
- and a supplement guide to add on to your workouts.
Depending on your goals, you may choose to use these or not, but they come with the program regardless.
The first meal plan, which is included in your downloads, is the 10 in 12 Diet System. If you are looking for short-term, rapid fat loss, take a look into this plan. While it is not recommended to always eat in this manner, the 10 in 12 diet can get you ready for special occasions or be used to kick-start your metabolism when preparing to start a workout program.
It can even be helpful if you have found yourself at a plateau in diet or exercise. Losing ten pounds in just under two weeks takes a lot of discipline, but Adam and Ryan spell it out for you in an easy to follow chart.
Over the twelve days you will eat in a very lean manner, cutting out carbohydrates and focusing on proteins, fats, and vegetables. Each day is broken down into six meals. While the meal content is given to you, the specific recipes are up to you.
Also, working out while on the program is entirely up to you. Because this system cuts out a large amount of calories, it is recommended to leave a day between workouts. There are specific workouts recommended, which can be found in the Bodyweight Burn exercise manual.
If you prefer a long-term diet plan, you also have the option of using the 12 Week Meal Plan Blueprint as an add-on to the price of the program. Exactly how it sounds, the blueprint lays out exactly what to eat for the entire twelve weeks of the Bodyweight Burn program. Breakfast, lunch, and dinner are all included for the full seven days per week. Print out the charts and you are ready to roll. The meal plan comes with a grocery list for each consecutive week and a book of “good carb” recipes.
Neither program provides dietary alternatives, but if you are vegetarian, vegan, gluten-free, dairy free, etc, you may be able to find your own substitutions based on your own experience.
Overall, meal plans are a great way to change your lifestyle or integrate into a busy daily routine, especially when they are written out for you like these. Whether it is twelve days or twelve weeks, you will learn healthy habits to continue long after the program is over.
- Supplements Required: Yes
Along with your meal plan options, it is highly recommended that you take supplements.
Many people have never ventured into the world of supplements, so within the BONUS material in your Bodyweight Burn portal, you will find a handy Supplement Guide.
Especially when making dietary changes, your body may go through a deficit of certain vitamins and nutrients it is used to having. Not only that, but nowadays, based on how it is produced, food is not as nutrient-rich as it used to be, even if you are sticking to whole foods. This is where supplements come in.
Some of the recommended supplements include fish oil, branch chain amino acids (BCAAs), multivitamins, and protein powders. The Supplement Guide walks you through the importance of these and more, and also provides an Implementation Plan, so you know exactly when to take each supplement throughout the day. If you do not like supplements, you are not required to use them, but the program does not guarantee the same results.
- Supplements Brands Recommended: Yes
“The right supplements can help re-ignite some of the metabolic processes in your body that have suffered from previous choices, such as very high carbohydrate diets and sedentary lifestyles.” ~ Bodyweight Burn Supplement Guide
As they say, you get what you pay for. This goes for your choice of supplement brands as well.
With thousands of options on the market today, it is hard to know which supplements and which brands are the best. Everyone has their own opinion. The Bodyweight Burn Supplement Guide suggests both supplements, brands, and where to buy them. Of course you are welcome to research other brands, but be sure to do the research before making any final decisions.
Workout Program Support
The support that comes with Bodyweight Burn is excellent.
Your portal itself is extremely organized and guides your through everything you need to download and/or view the materials. You are even able to set up a profile with your photo, bio, and links to your own website and social media platforms.
If you ever have a question, all you have to do is send a note to the provided email. Another option is joining the Platinum Club, which gives you access to one-on-one coaching as well as the ability to attend advanced coaching calls for more tips and tricks. This premium club also delivers extra bonuses as you progress. Luckily, access to the Platinum Club is currently free for thirty days when you purchase the Bodyweight Burn system.
While creators Ryan and Adam do not seem to have their own social media handles, there are plenty of user-created pages you can visit.
The plus side of fan pages on social media, is that you know you are in a place full of people who love the program and have most likely completed some or all of the steps. This can be very valuable information when you are looking for first hand advice during your own fitness journey.
Usually, if someone has created one of these pages, they really believe in the system and want to help others reach their goals as well.
There is nothing better than people who have done it and succeeded for inspiration.
Taking a look at the Bodyweight Burn website, there are only a couple of before and after photos provided, one of a woman and one of a man, with some pretty extreme results.
For many people, these photos can really sell participation into a program. Bodyweight Burn does urge you to take before and after photos within the instructions, but it is understandable that before photos can be uncomfortable to share and are kept private more often than not.
Adam Steer, one of the masterminds behind the program, does include his own before and after photo with his review.
“Listen, at one point I was more than 60 lbs overweight. Even when I became a personal trainer, there were times when I’d have to hide my body under baggy clothes because I’d let myself gain a bunch of embarrassing fat. Then just when I’d feel like I had things under control and I was looking fantastic, my body would break down again from over training and excessive dieting. At one point, I can remember not even being able to raise my right arm over my head or bend down into a squatting position because I was so messed up. And that’s what set me off. I was tired of feeling fat, sick, stiff and broken.” ~Adam Steer
Other User Testimonials
Looking outside of the Bodyweight Burn website, there have been plenty of other blogs and articles breaking down the program.
A limited number actually provide user reviews and even less provide before and after photos.
Also, since Bodyweight Burn does not have an official social media presence, there is nowhere to share these transformations. Perhaps in the future, Ryan and Adam will consider adding these aspects.
Even without photos, the buzz surrounding Bodyweight Burn is positive and it seems as though following the program as close as possible will yield favorable results.
Workout Phases Overview
Now let’s take a look at Bodyweight Burn from the workout perspective.
The entire program is geared towards kickstarting your body to become a lean muscle building machine.
To do this, you will take part in six days of twenty-one minute sessions. Cardio sessions are based on high intensity interval training, which helps your body to continue to burn calories long after you have finished working out. The strength sessions are based on bodyweight exercises, forcing you to really feel the burn and melt off calories in record time. The methodology of the program promises rapid fat loss without the need to spend hours upon hours in the gym.
The entire twelve week program uses three types of workouts, intermixed throughout two phases to create these extreme results:
- Cardioflow – This series of movements is more like a flowing dance as you move from exercise to exercise. It will increase your energy, coordination, and range of motion, while working your cardiovascular system.
- Afterburner – Giving you tons of bang for the buck, this section uses your bodyweight as the anchor for a high intensity training circuit. Here, your metabolism will skyrocket, causing stubborn fat to disappear.
- Metabolic Muscle – It is all about muscle burnout in this third program pillar. Using two types of circuits back to back, this series focuses on building and maintaining lean muscle.
Bodyweight Burn Phase 1 is set over six weeks or exactly half of the program duration and its main goal is to rev up your metabolism. Your body takes some time to realize the changes you make, whether it be with fitness or nutrition, so this half of the program sets the foundation as your move forward. The skills you learn here will be built upon in Phase 2. Before beginning, you are urged to take a starting photo as well as your current measurements for comparison when you have made it to the finish line.
There is a seven-day calendar to follow that maps out which type of workout you will be performing each day. Every time you work out, you will perform the three-minute warm up. This is listed as optional, but before doing any sort of workout, it is always a good idea to warm up.
Within your print-outs or online portal, whichever you choose to use to access the program, you will see charts for each day’s workout with the specific exercises listed. Next to each exercise is the amount of time you will spend on it.
There are three, seven-minute blocks, adding up to the total twenty-one. There is also an optional cool-down. Again, like warm-ups, a cool down is necessary for muscle recovery. At only three minutes a piece, your workout will still be completed in under thirty minutes.
Now that Phase 1 is complete, Phase 2 kicks it up a notch. Called the “Metabolic Explosion”, this section closes out the second half of the program with another six weeks. At this point, your body will be in prime fat-burning mode.
Similarly to the previous phase, you will follow another seven-day calendar. This time, there will be back to back days using the Afterburner workouts, which means you will be burning even more calories once your workout is over. The warm-ups and cool downs are also slightly different, but all still doable within thirty minutes.
Both phases are structured in a way that you will rest on day seven. Rest is just as important as your workout days, as your muscles need time to recover.
If you are worried that you will not know what the exercises are, you have access to both a manual of exercises as well as videos within your online portal. You can even choose a follow-along video for each workout if that is a method you prefer for motivation. These twelve-weeks of workouts mixed with the nutrition plan, are sure to create some impressive results.
Money Back Guarantee
- Money back guarantee available: Yes
A 100% Triple Money Back Guarantee.
It is as simple as that.
To gain access to Bodyweight Burn, you only pay $19 for products worth upwards of $500. You have 60 days to decide if you like the program or not, which means you could, in reality, work through the program five times.
The creators promise you an easily accessed portal, quick and lasting results, and caring support. If you find any of these lacking, you will get all of your money back. Remember, these types of things are constantly changing, so be sure to check in with the program vendor before purchasing if a money back guarantee is important to you.
Investing in Diet and Supplements
As we reviewed before, programs are only what you put into them.
Investing in the package is the first step and then it is up to you to invest further, be it through diet choices or through supplements. It is no secret that eating whole foods, as in, foods that are not processed, are more expensive than their processed counterparts.
The same goes for supplements. While Bodyweight Burn does link you to specific supplements, you are not required to use those brands or even any supplements at all. It is ultimately your decision what you put into your body.
Monthly Subscription Program
- Has Monthly Subscription Program: No
It does not appear that there are any up front monthly subscription costs associated with Bodyweight Burn. However, they do mention receiving access to the Platinum Club for free for thirty days.
This would imply that after those thirty days, there will be some sort of cost to continue as a premium member. They do not mention what this cost would be.
Overall, Bodyweight Burn packs a punch. For its super low initial price you are receiving:
- A free online portal
- Workout System Manual
- System Integration Guide
- Wall Charts to track your workouts
- Quick Start Guide
- Exercise Manual
- 10 in 12 Meal Plan
- 12 Week Meal Plan
- Grocery List
- …and even more bonuses like smoothie recipes that show up along the way.
This is a crazy value for everything the program offers. One of the best parts about it is that there is no gym required! Many programs on the market today are full of exercises that can only be performed at the gym with equipment such as battle ropes or plyo boxes.
Unless you have a million-dollar gym in your basement, this is, for many people, unrealistic. Bodyweight exercise are just as effective as weight machines and newfangled equipment when it comes to building lean muscle.
The ability to work out anywhere and everywhere and have access to the program from any device is a huge selling point to Bodyweight Burn. Not to mention the video library and follow-along videos are perfect for someone new to working out or a seasoned veteran who is looking for a little extra motivation.
From a trainer standpoint, the weekly routines are created to build as you move through the phases. There are modifications as you move along, so there is always space to improve. Bodyweight workouts are extremely effective and challenge your movement range. Because you are not using equipment, you will feel the differences in your strength in unique ways.
It is strange to think that you are using your initial weight to potentially burn it off. The body works in wondrous ways! Paired with the nutrition program, you are sure to see results, whether you use both programs simultaneously, or modify to meet your needs. Bodyweight Burn is so efficient it will become a lifestyle. There is only fat to lose and muscle to gain!