Developed by Champions, is this the Most Efficient Fat-Burning Home Workout Ever?
No time to work out? No problem.
Not a gym member? No problem.
No equipment? Guess what…NO problem.
In this post I’m going to reveal to you how you can:
- Easily burn fat in minutes.
- Get super-fit.
- Develop stamina.
- Build strength.
- Increase energy.
- Boost vitality.
Plus much more…
What I’m going to share with you right now will help you get twice the results in half the time.
You’ll learn about a secret routine developed by a former England international rugby union player in collaboration with a top-level rowing coach.
But first I’d like to provide a little context to this fat-burning home workout and pay homage to the great men who devised it.
Ready to go back to school?
Good. Let’s get started.
Who Created BASPS?
My father desired one thing. To take the rowing team that he coached to international level.
But the competition was fierce and only athletes in peak condition would make the grade.
Fortunately for my father, he was good friends with Mike Slemen, a rugby union player who toured South Africa in 1980 with the British and Irish Lions.
Together, the two men created a routine designed to increase strength, stamina, fitness and endurance, whilst stripping the body of fat…allowing the crew the most efficient strength to weight ratio in the boat.
Who is BASPS Suitable For?
The exciting news is that you don’t have to be an international rower or world-class athlete to perform this home workout.
It’s suitable for everyone.
Therefore, no prior training or experience is necessary, so it’s perfect for beginners.
Most of all, it’s easy to remember, so you won’t need to consult any charts or to write anything down.
When is The Best Time to Perform this Workout?
You can perform this home workout:
- First thing in the morning upon waking (recommended).
- Before meal times.
- When you return home from work.
- Before going to bed.
- 2 or 3 times spread throughout the day.
What is BASPS?
BASPS is an easy to remember acronym. You won’t need to consult any workout infographics or remind yourself what to do.
BASPS stands for:
Burpees work every major muscle group which makes them the perfect fat-burning tool to kick-start this routine.
Additionally, any exercise in which you fight gravity will burn far more calories than more lateral movements such as running.
Also, many add a push up into their burpees, but you won’t need this as you’ll be performing push-ups next!
2. Astride Jumps.
Firstly, like burpees, this exercise forces you to fight against the pull of gravity.
Secondly, the additional scissor action recruits even more muscles and continues the fat-burning effects from exercise #1.
Lastly, as this routine does not require any equipment, the addition of a step (as shown in the below video) is not needed (I couldn’t find any YouTube videos without the step option!). However, I’ve added this below as an advanced variation.
Sit-ups have fallen out of favor somewhat as they also strongly work the hip flexors as well as the abdominals. But one of the goals of BASPS is to activate as many muscles at once.
Note: if you suffer from lower back issues I recommend half sit-ups. This is something I must do to avoid aggravating an old injury. I simply place a thick cushion on the floor under my upper back which acts to limit my range of motion.
As a result, I find the exercise every bit as effective and it allows me to go for a nice, tight squeeze at the mid-range of each rep.
Perhaps some of you may need to anchor your feet or ankles and there is no shame in this. (I personally need to squeeze my toes under the couch).
4. Push Ups.
A staple of any effective routine and a testament to its effectiveness at burning fat, strengthening your core and working your upper body ‘push’ muscles.
The ubiquitous push-up is a firm favorite as it’s easy to perform and as satisfying as the bench press.
The current trend is to tuck your elbows into your sides and this throws more stress onto your shoulders and triceps.
If you want to hit your chest muscles more, then try flaring your elbows out to a 45-degree angle or even close to right angles.
A wide hand placement will place more emphasis on your outer pecs, giving a pleasing shape to the muscle which should ideally be slab-like in appearance, not bulbous.
Conversely, a narrower hand positioning will activate your triceps more.
5. Squat Thrusts.
There seems to be a LOT of confusion on the internet as what constitutes CORRECT squat thrusts.
It seems that many call them ‘burpees for beginners’.
In fact, after a quick Google search, I couldn’t find a single entry that used the correct definition.
Even Livestrong.com has them mistaken! For shame.
Maybe the name of the exercise is misleading and has been distorted over time, but squat thrusts DO NOT incorporate any squats!
Remember that this routine was created back in the 80’s?
Well, for your consideration, I give you BBC’s World Superstars 1978!
Simply fast forward to 25 minutes for how to perform a CORRECT squat thrust. You’ll hear the commentator announce the event but you won’t see any squats.
Remember people, you heard it here first, at Xukkhini.com ?.
How do I Perform the Routine?
It’s simple. 10 reps of each exercise with no rest in between.
Performing all five exercises constitutes one set.
And here’s the beauty of this workout…if you’re a beginner or you’re really time-starved, just one set is enough for you to start seeing results, if you perform it daily.
Clearly, the more sets you do the better.
I would perform 5 sets, in my bedroom, when I was growing up (before I progressed onto my makeshift ‘brick’ dumbbells).
What Can BASPS Do For YOU?
Perhaps a better question would be what can’t it do for you.
Here are some of its main benefits:
- Burns fat.
- Increases stamina.
- Heart health.
- Lung power.
- Boosts energy.
- Core strength.
- Tones muscles.
- Releases feel-good hormones.
- Mental clarity.
This home workout can be as long or as short as you like so it’s ideal if you lead a busy, over-scheduled life.
Therefore, you can squeeze it in into your daily routine any time you want.
What’s more, you don’t need any equipment or have to travel to a gym.
In conclusion: it’s the perfect solution for a great home workout.
Why Does BASPS Work so Well?
Unlike isolation exercises which focus on one muscle such as bicep curls or lateral raises, the intention of this home workout is to use as many major muscle groups at once.
And when you engage the whole body, your calorie and fat burning rate skyrockets.
This also gives your heart and lungs a good workout…great for overall health and longevity.
Most of all, BASPS is short and sweet, so it won’t feel you leaving drained or release any damaging stress hormones.
How Much, How Often?
Each set of BASPS lasts approximately 2 minutes! and the recommended 5 sets will, therefore, come in at around 10 minutes.
So, if you’ve never had the time to exercise, but you value your health and want to make a change, then start this home workout today!
Everyone can find 10 minutes for fulfillment!
For best results, perform once a day before breakfast (recommended).
Variations of BASPS.
If you’re a beginner and find this home workout too difficult at first then try:
- Omitting the jumping part of the burpees.
- Doing the push-ups on your knees.
- Reducing your reps to between 6 and 8.
Note: work within your capabilities. Start slowly at first and build up. If you launch in headlong, you risk burn out.
If you’re advanced and want more of a challenge then try the following.
Adding pull-ups to your burpees will activate your bodies second largest muscle group – your back. In addition, exercising your back muscles have also been linked to increased heart protection.
The beauty of this routine is that it requires no equipment so the above move violates this. As does adding in a step to your astride jumps.
But if you do have these options at home or the gym, these two modifications are definitely worth a try.
Whether you chalk it up to a desire to be the best, experience and wisdom or simply old-school mentality, this routine certainly gets a grade A in my book.
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wow you basically simplified a workout to 5 easy exercises what can be done in 20-30 minutes a day and will touch every part of the body! great post!
Hi Yulia. Thank you for your kind words but I can only wish. True credit goes to the pioneering men that created BASPS. Hope you love this workout as much as I do. Peter.
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Thanks John. If you need to keep learning, then don’t forget to bookmark my site and check back regularly. I wouldn’t want you to miss out! Kind regards, Peter.
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Hi! I’m thrilled that you think this could be one of the most useful blogs on health & fitness. I founded xukkhini to help and inspire others make a change to their lives. And whilst you can’t make a physical change overnight, you CAN make a change in your expectations of yourself. Don’t be denied the life you deserve!