Body Weight Circuits For Fast Fat Loss

Body Weight Workouts

Just because you may not be able to make it to the gym doesn’t mean you can’t get in a good workout that will help you lose body fat, build muscle, get stronger, and look and feel great. When you can’t make it to the gym remember that you can always get in a good body weight interval workout. All you need is yourself and enough room to do the exercises. This blog provides you with example workouts that require no extra equipment and resources to additional body weight workouts.

Benefits Of Body Weight Workouts

  • No extra workout equipment needed
  • Easy to learn how to perform the exercises properly
  • Enable you to get in a great workout in 30 minutes of less
  • Endless workout options so you never get bored
  • Proven to help people get into shape and look better

    Body Weight Workout Basics
    The basic design of a body weight workout usually consists of alternating upper and lower body exercises with little to no rest between movements. This way your muscles can recover a little before the next set. Since the workouts are done in a manner that really gets the intensity cranking they’ll be super challenging, will help you get into or stay in shape, and can help you keep burning off calories for several hours after your workout is done.

    So, to design a workout you want to first choose which exercises you will be doing. Choose the same number of upper and lower body exercises so you can follow the upper body – lower body pattern.

    Below is a list of possible exercises from which you can choose.
    Lower Body

    • Bodyweight Squats
    • One Legged Squats (Pistols)
    • Bulgarian Split Squats
    • Lunges
    • Walking Lunges
    • Calf Raises
    • Jump Squats

    Upper Body

    • Push Ups
    • Feet Elevated Push Ups
    • Dips Off a Chair
    • Chin Ups/Pull Ups
    • Push Ups w/ Narrow Hand Positioning
    • Push Ups with Clap

    Abs and Lower Back (Core Muscles)

    • Crunches
    • Planks
    • Planks (more advanced version)
    • Superman Pose
    • Reverse Crunches

    Other Movements

    • Mountain Climbers
    • Jumping Jacks
    • Squat Thrusts

    Putting A Workout Together
    Now that you understand the basics and have a list of exercises to choose it’s time to build your workout. Start out with 4-6 total exercises with 2-3 each for your upper and lower body.

    Below is an example

    • Body Weight Squats
    • Push Ups
    • Mountain Climbers
    • Wide Stance Push Ups

    Each exercise is done one after the other. If you are just getting started you may have to rest between exercises. Start slow and decrease the amount of time you rest between exercises as your conditioning levels improve.

    Here is a video description of a body weight circuit workout designed and demonstrated by Turbulence Training creator Craig Ballantyne to help improve your conditioning and strength levels and burn off body fat.

    Choosing How Many Sets and Reps To Do
    There are a few ways you can choose the number of sets and reps done for each exercise. One is to do a pre-determined number for each exercise. This is often the best way to go when you’re just getting started or working to get back into shape. We recommend doing between 10-15 reps per set if you choose this method.

    Another way is, instead of counting off repetitions for each exercise you do each for a pre-determined amount of time. A range of 15-45 seconds is usually used. You’ll need a stopwatch of another way to time yourself if you choose this method.

    Tabata Bodyweight Workout
    Another, super simple but really tough body weight workout is based on something called the Tabata protocol. The workout is done by alternating between two exercises, one for your upper and one for your lower body. Push-ups and squats are a great choice.

    The workout is done by alternating between 20 second sets of push-ups and squats. During each set you want to work as hard as possible doing as many reps as you can with good techinique.

    Tabata Protocol Bodyweight Workout

    • Squats: 20 seconds
    • Rest: 10 seconds
    • Push Ups: 10 seconds
    • Rest: 10 seconds
    • Repeat cycle 7 more times

    Making Bodyweight Workouts More Challenging
    The easiest way to make body weight workouts more challenging is to do more reps and sets of the exercise. Once you can do 10+ reps for 3 or sets this method will begin to lose its effectiveness. You can also change the positioning of your hands, feet, etc. to make an exercise more difficult (i.e. one leg instead of 2 legged squats). At this point the best way to increase the difficulty of an exercise is to add resistance buy using a weighted vest, bands, or other form of resistance.

    Get A Body Weight Workout Program Designed By A Fat Loss Expert
    Now that you know what body weight workouts are and how they can benefit your health and appearance you are ready for a complete body weight training program. We recommend Craig Ballantyne’s Turbulence Training Body Weight Workout. Craig claims people have lost over 40 pounds of fat in 8 weeks of following this training and diet plan.

    Click here to check out Turbulence Training Body Weight Workouts

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