Not many people like to go to the gym 3 days a week to perform their hardcore workouts. If you are like, you probably enjoy doing your workouts within the comfort of your own home. I love doing exercises at home without having to wait for my turn at the bench or the stationary bike which now has a 10 minute time limit. I have to change my machine after that.

That is no way for a person to workout intensely if one wishes to lose fat fast.

If you have a pair of dumbbells, a stability ball, a chin up bar (you can find ones that can be attached to the door) and a bench (not necessary), you can easily perform super intense fat burning workouts at home.

The only problem that you might face is the inability to do interval training at home without having access to a cardio machine like treadmill or stationary bike. I’d say the best way to perform interval training is sprinting. Saw those sprinters in the Olympics? Wouldn’t you kill to have a body like them?

There are also momentum training exercises like kettle bell swings and snatches, but today I am going to show you a simple trick from my buddy Craig on how to design your own bodyweight circuits to replace intervals. I’d say these are even more effective than intervals of a machine, because these even develop more endurance and speed in your body.

Fat Burning Bodyweight Circuit Exercises

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

When you travel, you worry about missing your workouts and eating poorly…So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)…and bodyweight circuits for “no-equipment fat burning”.

And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we’ll focus on replacing intervals with bodyweight circuits.

To do a bodyweight circuit…

a) Pick 3 lower body exercises

b) Pick 3 upper body exercises

c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises

d) Rest a minute.

e) Repeat 2-3 more times until you are done 20 minutes

For example, this is a great circuit that doesn’t need any equipment

1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)

Whew. That’s pretty advanced…for a beginner, we’d slow it down like this and take some breaks between exercises…

1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)

Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.

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