Bodyweight exercises use a lot of different muscles in one move.  A weight lifting exercise typically targets just one muscle at a time.  Bodyweight exercises keep you from overeating, can be done anywhere and help you stay energized.  No special equipment is needed, and bodyweight exercises help you burn fat fast because they use multiple body parts. A good workout  uses three or four bodyweight exercises.

Perform 8-12 repetitions of each exercise with no rest in between.  This will be a single circuit.  Rest one minute and repeat for at least three circuits.  You can use whichever bodyweight exercises you choose, here are several to get you started:

The Plank:

1.  Lie on your stomach, resting on forearms with palms flat on the floor. 
2.  Raise up on your toes and pull your hips up so your body forms a straight line from head to heel. 
3.  Contract your abdominal muscles to prevent your rear end from sticking up in the air or dropping toward the floor.
4.  Hold 20 – 60 seconds, lower and repeat.

You can use a mirror to watch yourself and make sure your form is correct.  Put your hands flat on the floor and rest on your straight arm – like the motion at the top of a push up – to make the move harder.

The Side Plank:

1.  Lie on your right side,legs straight – rest on your right arm with your forearm resting on floor and palm flat on floor.
2.  Lift your hips so your body forms a diagonal.  Put your left hand on your hip.
3.  Contract your abdominal muscles.
4.  Hold that move for 20 – 60 seconds, lower and repeat.
5.  Complete the move on the left side.

You can also make this move more intense by starting with your arm straight.

Decline Push Up:

Raise your feet by resting them on a weight bench while doing a push up.

Some other bodyweight exercises you can try are the wall squat, lunge, jumping jacks, quadracep crunch, front squat and bodyweight row.  Choose a few exercises that work mostly your lower body (front squat and lunge), a few that work mostly your upper body (bodyweight row, decline push up), and a few that work your abdominals (plank, side plank). 

Perform this routine three or four times a week and combine them with cardio exercises and a good diet and you will soon see good changes in your body!