What's better than cardio? Both interval training and bodyweight circuit training are great alternatives for weight loss and fat burning. Plus, with bodyweight exercises, you can sculpt your lower and upper body, and your abs!
Thousands of men and women are giving up slow, boring cardio training and making the switch to bodyweight circuits to help them lose fat and get lean.
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You too can take a break from normal cardio and intervals, and replace this portion of your training with the appropriate intensity bodyweight circuits. Or you can combine cardio and bodyweight exercises together within the same workout.
If you're looking to replace your cardio with bodyweight circuits, I generally recommend starting with easy bodyweight circuits. Once you are familiar with the basic bodyweight exercises, you can create your own bodyweight circuits - you are limited only by your imagination.
Here are my Bodyweight Circuit guidelines again:
When putting together a BW circuit, I like to go in this order:
Squat (total body warmup)
Lunge (pause at bottom to stretch psoas and rectus femoris)
Pushup (upper warmup)
6 main exercises, alternating between lower body & Upper body exercises
Finish with 2 ab exercises
You can do all of the above as 1 giant circuit, or split it up into three components like this:
A - Warm-up exercises (Squat, lunge, pushup): Go through each 2 times
B - 3 pairs of upper-lower exercises for main cardio effect: Go through each 1-3 times
Here's a great possible routine:
Siff Lunge
Decline Pushup
Bulgarian Split Squat
Inverted Row
Step-up
Shoulder-Press Pushup
C - Finish with 2 ab exercises: Go through each 1-3 times.
You can use specific tempo for each exercise, or simply use a 1-0-1 tempo for each exercise to achieve a continuous flow with each exercise for a heart-pumping cardio effect - and this allows you to do more reps per set.
Bodyweight circuits are incredible for muscle definition, fat loss, and getting those ripped abs.
Free Bodyweight Workout
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Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week.
Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment.
Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.
