Circuit Training

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In this video I am going to take you through a six exercise bodyweight circuit, alternating between 3 upper body and 3 lower body exercises.

To start, we will begin with an easy lower body exercise and a very easy upper body exercise. Essentially, these two exercises will act as a warm up.

In the Y squat stance, push your hips back and squat down for a total of 15 repetitions. Since we are doing circuit interval training and not strength training we want to fatigue ourselves with these exercises. Follow that with the basic push up exercise for another 15 repetitions. If you can't do 15 full push ups, then you can always do kneeling push ups, just be sure to choose an exercise that isn't going to make you sore the next day.

The next exercise to perform is the lunge. To increase the difficulty of this exercise you can hold in the bottom position, and again, complete 12-15 repetitions for each leg.

Now, you will move on to a slightly more difficult variation of the basic push up, the decline push up for 15 repetitions. This exercise will be especially hard after completing 15 regular push ups.

Again, in these exercises you will be performing a higher number of repetitions because this training is more interval training than strength training.

There still remains one remaining lower body exercise to complete. I prefer to choose an exercise that uses a lot of movement, for example Jumping Jacks. So, for this bodyweight exercise I suggest 60 repetitions, and this will allow you to increase your sweat rate, as well as increasing your calories burned.

To finish off, we will train the abdominals by performing 12 15 repetitions of the mountain climber. Since much of the work is placed on the chest to hold the body in the mountain climber position, this exercise can be classified as yet another total body exercise.

So these are the six basic bodyweight exercises, using little-to-no equipment that can be done anywhere, anytime. All you need is a 6 x 6 area and you can get in a great interval cardio workout that will help boost your metabolism and burn fat.

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[cbathletics]

Sniperboy102- you can do these 3-4 times a week.

[fatsackofchron]

i realize your post is over 6 months old and you prob dont care anymore..... BUT....

youre right ab workouts DO NOT burn belly fat.... there is no such thing as spot reduction in the body... unless youre talking about liposuction. the body burns fat evenly from everywhere, we just notice it more from the belly cause thats where most of our fat is stored.

kettlebells are god's gift to the fitness junkie.. the best tool for cardio, stamina, explosiveness, strength gains.. whatever you want

[thekidwiththefro]

look at the title

[rockstarlk]

Oh hey! Have you tried - fast abs magic (should be on google have a look)? Ive heard some interesting things about it and my BF got hot Six pack abs and lost crazy amounts of fat with it.

[GThrasher128]

I want to lose 15 more pounds do you think doing this and eating healthy would help to lose the weight quick?

[oxanamikh]

I don't get it. It's a circuit training, so after you did these 6 exercises, you rest and do them again? How many sets?

[zcxvasdfqwer1234]

used to do a similar warmup for muay thai class and it works great

[buhtailo]

wait beginner push ups should be like 30

[brendo519]

/watch?v=YFew0-HIPJE we can watch? i'm brazilian. :D

[MultiJapan]

i did some ciruit on Thursday in karate.15 stations i had to do. it was fun!

[ShamW00H00]

@aj66289

Good points you made there and yeh you're right. But the whole idea of this cirucuit workout is to give people an option instead of plain old running. Even HIIT running gets boring and really hammers your legs. It all comes down preference at the end of the day. As for the pullups; that requires equipment (pull up bar or pull up machines). With this workout you need no equipment at all can do it at home or at the gym and still burn loads of calories. Circuit interval Training FTW :)

[aj66289]

@ShamW00H00

Well seeing as how the lats are at least twice the size of the pecs, working them would burn much more calories over time(pullup>pushup). Also, if you are just going for a calorie burn and don't care about muscle at all, then just go running. That's twice as effective as pushups.