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 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.

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 GREAT MILITARY STYLE BODY WEIGHT CIRCUITS

A GREAT MILITARY STYLE BODY WEIGHT CIRCUITS.

Muscle For Women Tips

Muscle For Women


Anybody can reach their fitness goals, it just takes a bit of discipline, motivation, patience and perseverance, oh and as they say practice makes perfect so stick at it and never give up.
Muscle for women can be off putting and they are wary about putting it on because they may look to manly or beef. A little bit of muscle on a women won't hurt.

When women start training to put on some muscle most of them fail because they forget about the starting point of where their body is at at present. Think about your body type / shape, then look at your stats - activity level, your diet  and what exercise you do. Not knowing all this will result in you failing your goal.

Another thing to consider when looking at putting on muscle is when going to the gym look at changing your routine don't just stick to the same one 3 times a week as you'll only burn calories. The objective is to build muscle and to build muscle is to overload your muscles so look at doing this by increasing the weight, varying sets and reps and changing your exercises even look at body weight circuits. This is keeping your muscles off guard and challenges them hence building muscle.

Muscle for women can be difficult to stay focused on so try tracking your progress. Tracking your muscles can help with you knowing that your progressing, look at tracking our training days, what exercises your doing the weight, sets and reps and your on to a winner. You could even track what you eat and then look at improving in this as well.


What is the difference between Aerobic and Anaerobic intensity ?

Aerobic intensity is based on time factor. So if you want to build your cardiovascular system and muscle endurance look at doing more exercises, sets and reps.

Anaerobic intensity is based on weight used. If you want to build muscle then look at sticking with 2 - 3 exercises and 3 sets with a 6 - 8 reps range with a compound exercise.

While weight training look at things like, if you are struggling to get 6 reps the weight is too heavy for you and if you manage to do more than 8 reps the weight is to light. Its all about finding the right intensity for YOU.

Also look at your technique, two sets of proper curls for example will give you far better results than two sets of curls with bad form. So find that technique and catapult your muscle gains in record time.

One last thing for you before you hit the gym and try this out watch out for information overload. You can read all the best ideas from glossy magazines and off the internet or listen to other people and you just take too much in and get confused and lost on where you are.

A good way to overcome all this is to find just one person to listen to or read one set of ideas to focus on. Once your focused set out your goals and hit them.