Body weight circuit workouts are used in place of interval trainings because not everybody has interval training equipment at home.
Circuit training is when you do a series of different exercises all in a row without taking a break. For example, you’ll do a set 10 reps on pushups, then immediately you’ll do a set of 10 reps on pull ups, then you’ll do a set of 10 reps of squats, then you’ll do 10 burpees and then you’ll do 10 dips. All of this with no break in between. This all will constitute one complete circuit.
After that you’ll rest for 2 minutes and then do 2 more circuits. For strictly body weight routines some energetic and extremely fit people might do up to 5 whole circuits. These people typically have been doing these types of extreme workouts for a long time. Many crossfit people like to do these at home or in their respective fitness centers.
Take your time to build your endurance up to that. Your heart will be racing and pounding out of your chest. Your lungs might be burning and screaming for more air. Your blood will be circulating oxygen to all the red blood cells in your entire body. These body weight circuit workouts will absolutely kick your butt.
As an aside, I personally love crossfit. But my biggest bone to pick with them would be their lack of proper form. The exercises they do are typically all timed on a timer so getting things done quickly is of the essence. Since they’re focused on speed and precision, their form might not be 100% accurate. If you don’t have good form, you risk the chance of injury. Other than that, I think crossfit is great.
These exercises can be done in any order but it’s advised you go through this sequence because it’s gradually getting more intense.
In this video, Craig Ballantyne from the best selling workout program called Turbulence Training, shows you 6 circuit workout exercises. Three of them for the upper body and another three for the lower body, alternating them for maximum results.
It goes without saying that Craig is one of the best fitness trainers in modern times and I say this not just as his ardent fan but the fact that he has some of the most important people as his students where he has the reputation of being a hard taskmaster, a testimony vouched for by the Jewels Healing Garden, that has its own healing technique center dealing with gym workouts that has mentioned Ballantyne as the ultimate trainer in modern times.
Remember to work with a trainer if you can and check with your physician, doctor or better yet, a qualified health practitioner before beginning any exercise or fitness program.
Had to say that….for legal reasons.
The first exercise is the wide squat. Raise your arms and push your hips back as you squat down. Do 15 of these.
Proceed with the pushup exercise. You should be able to go to 15. If you’re a beginner, then you can do knee push ups instead.
Next is the lunge. Do 15 for each leg. In order to increase the degree of difficulty, you can pause at the bottom for each leg.
After that, proceed with the declined push up. Place your legs on top of a bench and do push ups from the floor. This is going to be a lot harder than the previous push up obviously.
When you lack energy, feel the pain and burning this is when you really want to fight through the adversity and intensity of this exercise. This helps to build your spirit and motivation.
Next is the jumping jacks. This is a great choice because it involves a lot of movements. Do 60 repetitions.
Last is a total body abdominal workout, the mountain climber. Because of the effort you exert on the chest to keep your body stable, it’s considered an upper body exercise.
All these workouts don’t need equipment. That is the best part about all this. For the decline push up, you don’t even need a bench. All you need is something you can put your legs on.
If you get creative you can setup your garage with a sectioned off area with some mats and make shift items in the garage to set up your own home gym.
All you need is a 6×6 area and you’ll be able to boost your metabolism and burn fat with these bodyweight circuit workouts.