Bodyweight Burn Review

Bodyweight Burn Review – Does The 21-Minute Weight Loss System Actually Work?

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Welcome to my Bodyweight Burn Review.

Did you know that approximately 40% of adults are overweight, with 13% of them being classed as obese?

This equates to nearly 2 billion ADULTS being overweight in the world.

There are certain countries where the overall percentages are higher.

It is estimated that a staggering 68% of American adults are overweight, with 36.5% being obese.

I guess you could say that weight gain and obesity is a worldwide epidemic, which is why so many people are looking for a way to lose weight.

Most people understand that this will take a calorie-controlled diet and regular exercise.

However, Bodyweight burn provides a newer and slightly different approach to weight loss.

The creator of the program claims that you only need to exercise for 21 minutes a day, plus you can still enjoy your favourite, tasty carb-rich foods, and still lose weight, burn fat, and get into the best shape of your life.

Pretty outlandish claims if you ask me, so I had to investigate further.

Affiliate Disclosure: Some of the links below are affiliate links, meaning, at NO additional cost to you, I will earn a small commission if you click through and make a purchase.

Product: Bodyweight Burn (BW3)The Entire Bodyweight Burn System

Price: $19


Type of Program: Bodyweight Workout For Fat Loss

Guarantee: 60-Day Full Money Back Guarantee

My Rating: 8.5 out of 10

What is Bodyweight Burn?

The Bodyweight Burn System is a series of short, 21-minute bodyweight workouts aimed at helping you lose weight and burn fat.

The program is suitable for both men and women.

The workouts use zero equipment and can easily be adapted to any level of fitness or age.

The short daily workouts require simple tweaks or adjustments (which are explained in the program) to make them as tough or as entry-level as required.

The Bodyweight Burn System takes into consideration that exercise intensity is subjective and personal to each individual, and what may be tough for one person can be easy for another.

The program uses three specific methods to ensure that you burn fat around the clock (even for many hours after you’ve finished your workout), and this system will work irrespective of your age and fitness level.

All the techniques and methods you will learn are also scientifically backed and proven through various studies.

Who is the Creator of The Bodyweight Burn System?

Bodyweight Burn is brought to you by Adam Steer, a.k.a. “The Bodyweight Coach” in the media and via the internet.Adam Steer - Weight Loss Author & Bodyweight Exercise Specialist

Adam has become well-known within the fitness industry as someone who has a unique approach to bodyweight training, one that is also extremely effective.

In fact, the methods you will learn in the Bodyweight Burn program have been used by Adam to help his own personal training clients get into the best shape of their life.

Adam has actually been producing online bodyweight training programs since 2009 and he is the face behind other successes such as, Bodyweight Blueprint for Fat Loss, Bodyweight Exercise Revolution, and Shapeshifter Body Redesign.

These programs have helped over 80,000 people lose weight, burn fat, and get the body of their dreams.

However, many agree that Adam’s latest program, Bodyweight Burn, may just be the best material he has ever produced.

Adam wanted to shy away from traditional gym training and bodyweight exercises, so he spent many years studying the top bodyweight athletes, experts, and reading research papers that were often ignored by others in the fitness industry.

The methods and techniques you will learn in Bodyweight Burn have been tested and taught by Adam to many clients around the world.

Adam has created and taught seminars and workshops in Australia, Canada, Germany, Singapore, Slovenia, The Netherlands, and the USA.

His complete works are now available to you online in the form of the Bodyweight Burn Program.


How Does Bodyweight Burn Work?

Bodyweight Burn is based around short, intense workouts using many unique bodyweight exercises that you’ve probably never seen or heard of before.

The Bodyweight Burn system goes against the very core of workouts like P90X and Crossfit. Plus it shows why exercises such as jogging, working out on a treadmill, stationary bike, or a cardio class will never get you into great shape.

The reason for this is two-fold:

Firstly, a workout system like P90X is based on long workouts, typically 90 minutes (although some workouts are said to be only 60 minutes, but when you add in the daily ab workout or the yoga workout, you’re pretty much hitting 90 minutes every single day).

Many people will assume that doing really long bouts of exercise like P90X will be great for losing weight and burning fat, but in truth it does anything but.

In fact, the longer and more punishing your workouts are the more likely that the body will start to produce the stress hormone, cortisol.

Cortisol typically puts your body into “protection mode”, which means that the body will store more fat, and this is usually around your midsection.

Berkeley and Stanford University researchers produced a study on habitual runners back in 2006.

The findings were that all the runners (even those who were running up to 8 miles a day) put on more weight with every passing year.

This is once again the effects of cortisol on the body.

Secondly, doing long and arduous workouts will increase the likelihood of repetitive strain or stress injuries.

Many Crossfitters see some good results initially when it comes to body composition, although a very high percentage give up Crossfit exercise completely due to injuries.

This is why Adam has produced Bodyweight Burn – to get away from long and repetitive type exercise that is simply producing cortisol and making you fat, or causing repetitive strain injuries.

So, in order to ensure that you are losing weight, burning fat and gaining muscle, Adam has created 3 scientifically optimal exercise methods.

He calls this the Bodyweight 3x Fat-Burn Multiplier Effect, or simply BW3 Multiburn for short.

The 3 methods you’ll be introduced to are as follows:


Cardioflow replaces conventional “cardio” such as jogging, treadmills, stationary bikes, etc. and will put you firmly in the fat burning zone.

You won’t have to worry about raised cortisol levels or repetitive strain and stress injuries that are prevalent with the more traditional forms of cardio I’ve just mentioned.

Cardioflow is simply a sequence of bodyweight exercises that fit together and are performed in a continuous movement chain.

In a way it reminded me a little of a martial arts sequence, whereas others have mentioned that it feels like a choreographed dance.

With that said, the aim is to smoothly flow from one bodyweight exercise to the next, which in reality is far more fun (and much more likely to get you burning fat and losing weight) than boring jogging and cardio machines.


The afterburners method of Bodyweight Burn reminds me a lot of finishers I used to perform in the gym.

These would basically be a sequence of exercises that I’d perform at high-intensity right at the end of my workout, which would really get the heart rate pumping.

This type of exercise produces what is known as the EPOC effect – Excess Post-Exercise Oxygen Consumption.

In layman’s terms this type of exercise fires up your metabolism to keep burning fat well after you have finished your training session.A woman and a man showing the type of body you can hope to achieve with the Bodyweight Burn System

From what I recall, this type of exercise keeps your metabolism high, and still burning fat for anywhere from 24-72 hours afterwards.

However, Adam has quoted a 2002 European study, which measured oxygen consumption both before and after an Afterburner-style workout, and found that the EPOC effect was still working up to 38 hours later.

Basically, by performing an Afterburner-style workout (or a finisher as I used to call them in the gym) your metabolism is still high enough to continue burning fat a day and half after you’ve finished a workout.

Metabolic-Muscle Sessions

I guess this is where a lot of people miss out on fat loss plans, because they believe that by performing exercises that promote muscle growth they will become big and bulky.

In fact, this is why many people avoid working out with weights. But, nothing could be further from the truth.

The massive, bulky guys you see at the gym will typically be consuming 5,000+ calories a day, as well as lifting very heavy weights on a regular basis.

However, it is a proven fact that lean muscle will actually burn calories, thus burning away fat.

I’m not talking big and bulky here either, but simply that lean, athletic look that we all crave.

Many weight loss “experts” tend to ignore the fat-burning qualities of lean muscle, which is the worst thing you can do.

Building lean muscle can actually help accelerate weight loss through “insulin sensitivity”.

When your insulin sensitivity goes down you typically store more energy as fat.

But the BW3 Metabolic-Muscle workouts are aimed at keeping insulin sensitivity high, thus burning more fat.

You won’t get bulky either performing these workouts.

Women can expect to develop a firm, toned, body and men will achieve that muscular and athletic physique.

The other benefit to high insulin sensitivity is that you can occasionally enjoy your favourite carb treats (think pizza, fries, desserts – but REMEMBER I said “occasionally”) while still burning fat and losing weight.

The Bodyweight Burn program is divided into two 6-week phases, incorporating the 3 methods above, for a total of 12 weeks.

What Do You Get With The Bodyweight Burn System?

The Bodyweight Burn System comprises the following materials:

The BW3 Follow Along Workout Series

This is high quality, high definition videos of all 12 workouts in the system with Adam coaching you through each session.

BW3 Perfect Technique Instructional Video Series

This is detailed video demonstrations of every single exercise in the system, so you can get the best out of every workout you perform.

Easy-to-Read Guides

These include:

  • BW3 Workout System
  • BW3 Exercise
  • Done-for-you Wall Charts
  • Bodyweight Burn Quick Start Guide
  • BW3 Workout System Integration Guide (This is my personal favourite)

Plus as a BONUS you get 30 days FREE access to the BW3 Platinum Club. This is your opportunity to receive individual help, as well as attending advanced coaching calls.30 Days Free Access To The BW3 Platinum Club

However, the bonus is only available until all the available spots fill up, so this really is an “exclusive” club.

The entire Bodyweight Burn program is available via instant download directly to your computer, tablet, or smartphone.

Adam has valued the entire program as well as bonuses at $371, but this is available for a limited time period for just $19.

Additionally, the Bodyweight Burn program is sold via the merchant, Clickbank.

This means it must adhere to Clickbank’s rules of providing a 60-day, no questions asked, money-back guarantee.

So, you can actually purchase the program, try it out for two whole months, and if for any reason you’re not satisfied just ask for your money back.

What Did I Think Of Bodyweight Burn?

Well, initially I found Adam’s claims to be very bold and potentially somewhat outrageous.

However, taking into account my decades of experience of exercise, diet and nutrition, once I got further into the program it actually makes a lot of sense.

I am all too aware of the effects of cortisol from long-winded workouts.

Okay, it was a little different for me, as I’ve always been in pretty good shape, but I remember the days of performing 2-hour workouts in the gym, 6 days a week, and the stress hormone (cortisol) was doing just as much damage to my mind, as it was my body.

But, I completely agree with Adam’s assertions.

This is why you’ll often see someone who jogs all the time or spends hours every single day on cardio machines, but still appears to have a slight “gut”. Additionally, they typically look gaunt as opposed to healthy.

This comes from ignoring the “muscle” part of training.

I think many of us just naturally associate the term “muscle” with the big and bulky meatheads we try to avoid in the gym.

But, to be honest, lean muscle is one of the most attractive traits that any man or woman can possess.

I like the fact that the workouts are short and intense.

You will perform your workouts 6 days a week, and all the workouts take less than 30 minutes to complete.

The Bodyweight Burn System has all the right attributes to help you lose weight, burn fat and have a lean, sleek, athletic looking body.

I completely agree with all the principles that Adam has quoted about the program and I know that if you follow the Bodyweight Burn system then you WILL get the body you desire.

I mentioned that one of the guides was my “favourite” – the Integration Guide.

I didn’t want to completely stop my own method of training, and as I’ve mentioned the program can be tweaked to incorporate any fitness levels.

So, this guide allowed me to get the best of both worlds – continue with my current workout plan while integrating Bodyweight Burn into it.

All-in-all, I like the program a lot and I highly recommend it to anyone of any fitness level, any age, and whether you’re a man or a woman.


Product Pros.

  • Bodyweight Burn can be used by both men and women.
  • The program can be tweaked to suit any fitness level or age group.
  • There is no need for expensive equipment or gym memberships.
  • It can be performed anywhere and at any time.
  • Bodyweight Burn is backed by research and scientific evidence.
  • The workouts are short and varied, so you don’t have to worry above raised cortisol levels or repetitive strain and stress injuries.
  • You will learn new exercises and most of the “traditional” bodyweight exercises are nowhere in sight.
  • The program is valued at $371, but is currently available for just $19.
  • You are covered by Clickbank’s 60-day money back guarantee.
  • By purchasing Bodyweight Burn you will also receive 30 days FREE access to the BW3 Platinum Club.

Product Cons.

  • Bodyweight Burn is not recommended to anyone looking to pack on Size and Strength. It is aimed at those wanting a lean and athletic looking physique.
  • If you prefer working out with weights or in the gym then this program is not for you.

Final Thoughts

Bodyweight Burn gets a thumbs up from me.

The short workouts are perfect for anyone who is short on time, doesn’t like going to the gym, or working out with weights.

The program can be used by entry level people to exercise, as well as those with more experience in training.

It works on sound scientific principles and really can help you to achieve the body you’ve always wanted.

4 thoughts on “Bodyweight Burn Review – Does The 21-Minute Weight Loss System Actually Work?”

  1. This is very good review, mate. I enjoyed reading about Bodyweight Burn weight loss program. I like the fact that the owner is a real expert on the topic. So many people pretend to be “gurus” only to sell their fancy products. And it’s so easy to pretend on the internet there days. However, Adam Steer seems legitimate and so does his program. I also like the fact that he includes both video and PDF guides. Plus, he gives a way a ton of value for such a low price. Seems like a no brainer to me. Thanks for this review! One question, though. Are there any upsells down the road? Or the price is final?

    • Hi Ivan,

      Always good to hear from you and thanks once again for your comments.

      Yes, I definitely like the Bodyweight Burn program and Adam comes across as a stand up guy, who definitely knows what he’s talking about.

      There’s loads of value in the initial offer, through PDFs, videos, wall charts, plus I really enjoyed the integration guide, as it helped me to fit in small chunks of Bodyweight Burn into my regular trainijng schedule.

      I’m glad you asked, as there are actually a number of upsells offered with the product, although I think this is to be expected with many online programs nowadays.

      There’s obviously no pressure to purchase anything further, but I guess the creators of these types of programs are business people as well at the end of the day.

      There are diet and nutrition programs on offer which can supplement the Bodyweight Burn trainijng program, as well as more advanced training programs. Additionally, you are offered 30 Days free access to the BW3 Platinum Club, which is about receiving individual help and coaching. An on-going monthly membership is offered as an upsell, although this can be purchased at a later date.

      Nevertheless, as I say, there is absolutely no pressure to purchase any of the upsells, and the program as a standalone is a fantastic deal for just $19.


  2. Hi Partha,

    This is a really good review on Bodyweight Burn. I have tried things like this in the past, and they did work for me, but I just didn’t keep them up. Any programme will work for anyone as long as they put in the effort and stay persistent with it. As long as it isn’t really expensive that is, which this programme isn’t. It is actually a really good price for what you get.

    I’m not sure I’m going to invest in this, but I can see how it will work for people.

    Thank you for sharing and keep up the great work.

    All the best,


    • Hi Tom,

      Always good to hear from you.

      Yes, you’ve hit the nail on the head there.

      In truth, any form of exercise or an increase in activity levels can help you towards getting a better body, but it’s all about staying consistent. The exact same can be said for diet and nutrition.

      I often feel somewhat perturbed when friends of mine typically go on a starvation diet for a month or so, lose a few pounds, return to their normal way of eating (and probably more to make up for their 30 days of starvation), and then can’t quite work out how they’ve put on even more weight than before.

      For me, diet, nutrition and exercise is a lifestyle choice – basically this is a regular feature in your everyday life. That doesn’t mean you have to be obsessed by it, plus there’s nothing wrong with missing the odd-day here and there, or enjoying a tasty treat.

      As long as you’re consistent in the long run.



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