If you are like most busy Americans you do not have a whole lot of time to spend at the gym. The laundry needs to be done, the kids need a bath, the toys need to be picked up, school lunches need to be packed, you work a full day at your job, soccer practice, dance lessons, etc. By the time you have any time for yourself these days it is 10 pm and you are exhausted. Or maybe you are an early riser and look for solitude at 5:30 am. Either way, the 15 minute ride to the gym, the 45 minute workout, and then the 15 minute ride back just does not have its place in your life these days.
Body weight exercise is a method of training that you can do at home, squeezed in to any amount of time you can spare, and can be done with little or no equipment. It is fast, cheap, easy, and best of all, super effective. Body weight training can promote overall fat loss, decreased belly fat, increased muscular strength and tone, and if done correctly, can lead to cardiovascular gains, all without countless hours on the treadmill or stationary bike.
Sounds good, doesn’t it?
Here is a free body weight exercise circuit that you can do anytime, anywhere, to help promote fat loss. You can even use this circuit in your hotel room while traveling!
- Jumping jacks 30 sec
- Prisoner squats 10 each
- Push ups or kneeling push ups 10 each
- Plank on elbows 30 sec
- Split squat 8/leg
- Cross crawl 30 sec
- Squat thrusts 10 each
Complete these exercises one right after another without rest. After you complete the final exercise, rest for 2 minutes and then work up to repeating 2 more times.
These types of body weight circuits should be combined with high intensity cardio intervals 3x per week for ultimate fat loss.