Are you lacking the time to exercise? Are you short on money and can’t afford a gym membership? Do you lack workout equipment?
Then bodyweight circuits are the answer to all your exercise excuses!
When using body weight circuits, you are getting in a total body cardio workout. All you need to do is pick 2-3 lower body exercises and 2-3 upper body exercises that you do using only your body weight. Alternate the upper and lower body exercises, doing 10-15 repetitions per exercise, with no rest until you have completed all the exercises one time through. Rest for 30 seconds and repeat the circuit up to 6 times. There you have a perfect fat burning circuit in less than 25 minutes!
Not only do body weight circuits burn fat, but they help to boost your metabolism. By using bodyweight training, you are incorporating both interval and strength training all in one workout and your body will not only burn calories while you are doing your circuits, but long after you are done!
Bodyweight exercises also help build muscle, which helps not only to increase your metabolism, but also makes you look sexy.
Beginners can start out with this bodyweight circuit, going through each exercise, resting at the end and then repeating 4-6 sets
- Wall Ball Squat – 15 reps
- Kneeling pushups – 10 reps
- Hip Extension – 15 reps
- Plank on Hands – 20 seconds
- Bird Dog – 5 reps per side hold for count of 5 seconds
Intermediates can start out with this circuit, going through each exercise, resting at the end and then repeating 4-6 sets.
- T-Squat – 15 reps
- Forward Lunges – 12 reps each leg
- Decline Pushup – 15 reps
- Mt Climber – 15 reps
- Close grip Pushups – 15 reps
- Side plank – 30 seconds each side
You can use the bodyweight circuits in place of your interval training or added to your regular training. Add 1 or 2 cardio based exercises, such as jumping jacks or burpees and start blasting that fat!