Blast Fat With This Body Weight Circuit

Are you having trouble finding time to fit a fat burning workout into your busy life? Are you constantly skipping fat loss workouts because of work and family commitments?

If so, you will want to take a look at the workout program in this article.
I have been using the proven and effective Turbulence Training Program for over a year now, and what I love most about it is the incredible variety of workouts Craig Ballantyne has assembled. The variety has allowed me to put together a modified body weight workout that I can do if life gets in the way of me getting to the gym. It is a circuit of five body weight exercises, followed by a 20/10 Tabata Interval Workout. If I warm-up quickly, I can do this routine in 20 minutes, and it really gets my heart rate up, and burns a lot of fat fast.
So no more excuses! If you cannot make it to the gym, you can still work out and burn fat.
Here is my basic fat loss philosophy:
Intermittent fasting to create a slight caloric deficit and to decrease insulin levels to slow down fat storage.
Superset resistance training to increase HGH levels which burn fat and build lean muscle.
Interval Cardio to force fat burning during and after the workout.
So, based on this philosophy, here is the workout I use when I cannot get to the gym because life gets too hectic.
Body weight exercise for warm-up. 5 minutes

5 exercise circuit. Each exercise is done one after the other with a 1 minute rest at the end of the circuit. Repeat up to 2 times, for no more than 3 rounds.

12 pushups
12 Bulgarian Split Squats (use a chair if at home)
12 Stick-ups
12 single leg dead lifts
30 Mountain Climbers (30 reps each leg)

Tabata. 20 seconds of jumping jacks followed by 10 seconds of rest. Do eight rounds. You can also make it harder by doing dumbbell or kettlebell swings instead of jumping jacks. Or, side jumps. Or anything else you can think of that will get your heart rate up. Use your best judgement.

Stretch and cool down.

So if life gets too hectic do not fear. You can still get a great fat burning workout in without going to the gym.

A Great Body Weight Circuit

Please find a great body weight circuit below I used to do whilst I was on tour and had no equipment, great for those looking to lose weight in Swansea on a budget because it can be done anywhere.

Don't forget to warm up before each circuit, you could do this by skipping or going for a light jog to get the muscles warmed up.

CIRCUIT ONE

This is a small Circuit for beginners and people who haven't exercised for a while.

Do this Circuit 3 times through, rest for 1 minute after each time through.

Press Ups                  10 reps                8 reps                 6 reps

Sit Ups                       15 reps               10 reps                 8 reps

Squats                        15 reps               10 reps                 8 reps

Wide Arm Press         10 reps               8 reps                  6 reps

Crunches                     15 reps              10 reps                 8 reps

Lunges                         15 reps             10 reps                  8 reps

Tri Dips                       10 reps              8 reps                   6 reps

V - Sits                        15 reps               10 reps                8 reps

Like I said this is just a beginners workout, you can do this in a field or in your garden, for the Tri dips you need a small wall or chair. 
Good Luck and let me know how you get on.


CIRCUIT TWO


This is a slightly harder Circuit for those who aren't at a bad level of fitness. Again do it 3 times through rest 1 min between each complete circuit.


Press Ups                20 reps                    15 reps                    10 reps


Sit Ups                     25 reps                    20 reps                  15 reps


Squats                      25 reps                    20 reps                  15 reps


Close Arm Press        15 reps                  10 reps                   8 reps


Sit Up Twists             25 reps                   20 reps                   15 reps


Lunges                       20 reps                  15 reps                     10 reps


Tri Dips                      25 reps                  20 reps                     15 reps


Crunches                     30 reps                20 reps                       15 reps


Step ups                      30 reps                 25 reps                        20 reps


There is only 9 exercise and on paper it doesn't look to bad but do it all the way through
 without stopping, the second time round you should start feeling it.


After the Circuit Rest For a minute, then do this Sit Up Circuit.


Sit ups                                                                       Do 10 reps of each all the way
Sit Up Twist                                                               through without stopping.
Crunches
V-Sits
1/2 Sits
Alt Ankle taps
Inners
Cycling Twist