Fat Burning Body Weight Circuit Workouts That Can Be Done Anywhere

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 Body Weight Military Style Workout

Here is a quick body weight military style workout for you to check out. It contains 6 exercises for you to do if you need a quick but effective workout.

Check out this military style workout.

A Great Fat Burning Body weight circuit.

Check out this great body weight circuit that will burn fat and keep you fit.

Using your own body weight is a great way of keeping fit and if you workout hard enough it can be one of the hardest things you come across.

Gym Free Body Weight Circuits

Body weight circuits are a great way of improving your strength and overall fitness. Using your body weight means you can train on the move with little or no equipment, e.g if your in a hotel in the middle of nowhere you could find a small bit of grass or court yard and bang out a 15 minute circuit. You shouldn't however assume that you will find using your body weight easier than other exercise methods.

If you have never been into a gym or haven't done any training for a while it can be very nerve racking and you can feel very intimidated with the surroundings and your body so why not try simply body weight circuits to combat against this and tone your body up a little before walking in there.

Body weight circuits can be tougher on you than anything you've ever experienced but only if you put the effort into it, by doing this it can boost muscle growth and your fitness levels. That is why the military use this on a regular basis in basic training because it pushes people to their limit if worked hard enough.

A simple circuit could consist of the following exercises:

Press ups, Squats and Crunches. These exercises done in a simple plan just 15 minutes a day could help you accomplish some fat loss and muscle growth especially as a beginner to training.

A more intense circuit could consist of the following exercises:

Press Ups, Squats, Crunches, Close Arm Press, Sit Ups and Lunges. Again these exercises done in different ways like burn out sets for instance or slower reps can blast the body in record time.

I personally love using my own body weight as I have used it in the forces and lost a lot of weight and toned my body up. But its not all down to exercise, you should also be looking at what your eating and how much as a lot of it depends on if your taking enough calories in, because if your not it can have an opposite effect on what your trying to achieve.
Workout what calories your body needs to function properly with this formula:

Women - 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

After that add your activity levels

If you are sedentary: BMR x 20 percent
If you are lightly active: BMR x 30 percent
If you are moderately active (You exercise most days a week.): BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

And this should be the total calories your body needs.
For example myself - 66 +( 6.3 x 210) + (12.9 x 72) - (6.8 x 31) = 2041
2041 x 30% = 612 + 2041 = 2653 calories I need a day.
If your training is consistent then you would have to increase this for example a Royal Marine wound need 5000 calories a day to complete his basic training.

A Great Body Weight Circuits Out In The Field

Here is a great body weight circuits I did whilst serving abroad.

Body weight circuits aim at the progressive development of muscular and circular respiratory fitness. The muscular benefit in the circuit training is mainly endurance and will achieve increased efficiency of complete circulatory and respiration systems.

With this body weight circuits you don't need weights just a mat or some grass and music.
You will be working your ARMS, LEGS then your ABS and a little bit of running, so this workout is not for the faint hearted. It might look easy but believe me if you put the effort in you will feel it. I did this workout 3 times a week and came back from a 4 month deployment very fit and with a good physique.

Do each exercise for 30 secs first time through, then rest for 1min 20 secs, then 15 secs second time through, rest, then if you can 15secs.

Start with

ARMS
Press Ups
Wide Arm Press
Close Arm Press
Tri Dips (on wall or anything knee height)
Arm Punches

LEGS
Squats
Lunges
Squat Jumps
Side Jumps
Lunge Jumps

ABS
Sit Ups
Leg Raises
Trunk Curls
Cycling Twists
Half Sits

Rest for 2 mins, then depending where your training work out a 25m stretch, a 50m stretch and a 100m stretch. Sprint 25m jog back slowly, then 50m, then 100m do this 3 times through.
It is hard but it will get you fit and you will feel the benifits after a few weeks.
I'd like to say I'm not a fitness instructor or a qualified trainer I'm just giving you this body weight circuits that we did in the forces that helped me stay fit and active for service so good luck.

Basic Body Weight Circuits

Basic Military Fitness Body Weight Circuits

Enduring basic training will push you to the limit, both physically and mentally. In preparing for time at boot camp, every possible advantage counts. Advance preparation for military body weight circuits is crucial to keeping one's sanity during the transitional period between civilian and military life. For those unsure of where to best focus their preparation, read on to discover the general idea behind basic training military fitness.

Running and Marching

The crux of every military workout revolves around distance running. Because a soldier's life depends largely on the mobility of his unit, it is imperative that he is conditioned enough to survive long treks over various types of terrain. Almost every basic training workout includes some kind of jog or march. Army training regularly employs 5 km marches, and the Army fitness test includes a timed 1-mile run. The Royal Marines include a timed 3-mile run in their testing protocol, which is considered the toughest standard out of all the branches of the armed services. In preparing for these workout routines, always include timed jogging in a regime, aiming to lower 1- mile (or 3-mile) times progressively over the course of several months.

Body Weight Circuits

Military workouts also place great stock on an individual's ability to perform traditional body-weight exercises. The Marines test on pull-ups and abdominal crunches, while the Army tests on push-ups and crunches, but quality basic training workouts can revolve around all three, regardless of which branch you have joined. On the physical fitness examinations, push-ups and crunches are tested with a 2-minute time limit. Pull-ups have no time limit, but each repetition must be performed from a dead hang (arms locked and fully extended). Those looking to emulate military workout routines should make it a point to train all three body-weight exercises under identical testing conditions, always aiming to improve their totals from week to week.

Putting It All Together

Body weight circuit training is the ideal way to combine all of these exercises into a basic training military fitness. Circuit training is where various exercises are completed back-to-back, leaving little time for rest and conditioning endurance as well as pure strength. On Mondays, Wednesdays and Fridays, perform the bodyweight exercises in the following fashion: push-ups (max repetitions in 2 minutes), crunches (max repetitions in 2 minutes), and then pull-ups (max repetitions with no time limit). That concludes one body weight circuits. Complete a total of three circuits on each day. On Tuesday, Thursday and Saturday, go for progressively longer jogs. Take Sundays off. This emulates the actual conditioning that you will experience in military fitness.

A Quick 10 Minute Body Weight Circuit

A Ten Minute Body Weight Circuits to get rid of belly fat.

Are you looking to change the shape of your body or trying to get rid of belly fat without joining a high priced gym? If so, try this high energized cardiovascular fitness routine.

With this 10 minute simple body weight circuit you can burn up to 150 calories every single day.
So lets get to it, the first two minutes of this fat burning routine is:

Skipping - Begin by performing two jumps for each turn of the rope. Safety: Use the correct size jump rope and always land softly on the balls of your feet (that is the upper part of the bottom of your foot). Keep thinking I am losing weight.

Minutes two to three:

Squat Thrust into a Push Up. - The proper technique for this exercise is to stand with your feet shoulder width apart and your arms strait down next to your sides. Slowly squat down with your head forward and bring your hands to the floor just outside of your feet. Your hands should be pointing forward as well. Then in one movement, push your legs back and out behind you (into a pushup position). Perform one strict pushup and then jump back into your squat position and then stand back up. Keep thinking, the fat is vanishing.

Minutes three to four:

Skipping with only one jump per turn. Keep thinking, The fat is melting away.

Minutes four to five:

Back to the Squat Thrust and Push Up only this time you are going to add the Side Plank. After completing your squat thrust and push up, you are going to lift and rotate your left arm off of the ground and over your head. Your left foot will rotate and rest on top of you right foot. And you will rotate your neck so you are looking up at your ceiling. Rotate back to the center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. Keep thinking, no more belly.

Minutes five and six:

Skipping. Same as minutes three and four. keep thinking, I am on the way to get rid of belly fat.

Minutes six and seven:

Back to the Squat Thrust and Push Up only this time you are going to add the Leg Lift. This is the same as minutes two and three only this time you will lift the toes of one foot about twelve inches off of the ground only after you have performed your push up. Lower your foot and repeat on the other side. Hop back up to your squat position, stand up, and start again. Keep thinking, goodbye belly.

Minutes seven and eight:

Skipping. Same as minutes three and four. Keep thinking, my belly is getting smaller.

Minutes eight and nine:

Back to the Squat Thrust and Push Up only this time you are going to add Mountain Climbers. Repeat everything as in minutes two and three only this time after your push up, you will quickly jog in place from your push up position. Make sure you bring your knees up to your chest on each rotation. Perform 5 jogs and repeat this entire process. Keep thinking, I am going to lose weight.

Minutes nine and ten:

Skipping. Same as you first two minutes. Keep thinking. If I do this everyday, I will get rid of belly fat. Good luck to everyone.
We recommend using a soft padding such as a yoga mat when performing this exercise. This will cut down on any injury and save some of those knee joints for you.