Thursday, August 09, 2007

Fat Burning Bodyweight Circuit Exercises

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.


About the Author



Craig Ballantyne is a Certified Strength & Conditioning Specialist
and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and
Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training
fat loss workouts have been featured multiple times in Men’s Fitness
and Maximum Fitness magazines, and have helped thousands of men and
women around the world lose fat, gain muscle, and get lean in less than
45 minutes three times per week. For more information on the Turbulence
Training workouts that will help you burn fat without long, slow cardio
sessions or fancy equipment, visit Turbulence Training for Fat Loss



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