If you want to burn fat and get back in shape you need to
strengthen your muscles thru resistance exercises. There are many ways to
strengthen, but all methods require adding some type of resistance to your
exercises. Resistance can be in the form of:
Free weights - such as Dumbbells, Kettlebells or
Weight Machines - Leg Press, Lat Pulldown, Chest
Bodyweight - Wall Squats, Push Ups, Planks, Side
Below are two articles by Craig Ballantyne, a Certified
Strength & Conditioning Specialist, discussing Fat Burning using Bodyweight Circuit
Exercises and the 3 Best Bodyweight
In the following video, Craig Ballantyne demonstrates
Bodyweight Exercises for your gluteus muscles with different types of
When you travel, you worry
aboutmissing your workouts and
eatingpoorly...So you must plan
ahead for both (apples and almonds
for planes,trains, &
circuits for "no-equipment fat
And while I have
bodyweightexercises that are just as
hard as thebench press and barbell
squat in oneof my bodyweight
workouts, todaywe'll focus on
replacing intervalswith bodyweight
To do a
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
For example, this
isa great circuit that doesn't need
1) Prisoner Squat (12 repetitions) See video below. 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
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.
Here are 3 kick-butt bodyweight exercises you
can do anytime, anywhere to burn fat, stay energized, and avoid
Bodyweight exercises help you burn fat
shockingly fast, without any fancy equipment.
Single-Leg Exercise The pistol
(single-leg squat to the floor) is the most advanced 1-leg exercise. But you can also do assisted
single-leg squats with a band, or onto a bench, or even with a Stability Ball
between your back and the wall.
If you aren't ready for single-leg squats, you
can use Bulgarian Split Squats, Reverse Lunges, regular split
squats, or lying 1-leg hip bridges if you are a beginner.
2) Decline Push-ups These are harder than normal pushups, thanks to your elevated
feet. And in this position, you can still use a close-grip to fatigue your triceps, a "piked-hip position" to build your shoulders,
or even the Spiderman leg motion to work on your abs.
3) Bodyweight Inverted
Rows I choose these over chinups and pullups because bodyweight rows
let your chest rest, while your back is strengthened. It's the perfect compliment to a
Do 8-12 repetitions per exercise. Don't rest between
exercises. Go through the circuit up to 3 times, resting 1 minute after each circuit.
For a once-per-month challenge, do each exercise to failure in
your final round through the circuit.
aCertified Strength & Conditioning
Specialistand 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,
Add a TRX Suspension Training
Packto allow you to use between 5% and 100% of your body weight in
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