Body Weight Fat Loss Circuit

Fat loss is actually easy; getting a person out of their comfort level to achieve fat loss is the hard part.  Getting someone out of bad habits is the hard part.  Having them change their dietary intake is the hard part.  OK so I said it was easy and then gave three reasons why it is hard.  If you “really” want to make a change and loose some weight then do not try and do all of these at first because chances are you will be unsuccessful.  I would recommend you start with just exercise for two weeks, then start making gradual changes in your diet.  As you are progressively cleaning up your nutritional needs, try to drop a bad habit.  This might just be as easy as not staying up so late and going to bed a little earlier to give your body the rest it needs.  If you do things a little at a time you will be more likely to stick to a plan and change your ways of life to a better and more fit you.

In the video, I am giving you a fat loss circuit that can be done anywhere, does not need equipment, and can easily be modified according to your level of fitness.  First it is important to understand each exercise; so let me break them down for you:

Burpee: Start in a standing position.  Drop down and place your hands on the floor in front of your feet.  Explosively kick your feet straight back while placing your body weight on your hands and maintaining a tight contraction in your abdominal area (squeeze your belly in tight).  Then with no pause bring the feet back up to your hands and jump straight up as fast and as hard as you can.  Repeat for time or reps.  If you are overweight and this exercise is to advanced, start with just going through the motions.  Get down into a push-up position and then stand up and keep repeating in that fashion until it gets easier.

“T” Push-ups: Start in a push-up position.  Complete a push-up and then transfer your weight onto one hand and foot and rotate the body keeping your mid section tight until you make your body look like the letter “T”.  This is done in a controlled tempo.  Once you have achieved the “T” position return to the push-up and repeat on the other side.  Repeat for time or reps.  If you are unable to do a push-up or rotate just focus on maintaining a solid push-up position with your core tight.  After you have mastered that for the time, work on lowering yourself down slowly into the down position of the push-up.  Keep progressing until you complete your first push-up.  Another option would be to complete push-ups from your knees.

Mountain Climber: Start in a push-up position and bring one foot up (knee towards the chest).  In that position, tighten your mid section and then start alternating your feet driving the knees up towards the chest.  Do this as fast as you can while still maintaining good form and technique.  Repeat for time or reps.  If you can not maintain that position; stand up and do a standing march.  March in place and swing your arms.

Speed Jacks: This is just an old school jumping jack but done aggressively.  Bring your arms up above your head in a circular motion until they touch.  At the same time split your feet out wide away from the mid line of your body.  Explosively, bring your arms back down to your sides as you bring your legs back together.  Repeat for time or reps.  If jumping is to hard on your joints; bring your arms up above your head and step out to the side.  Step back as you bring your arms back down.  Then repeat stepping out in the opposite direction.

For my athletes and my clients; I always say there are NO EXCUSES!  This circuit can be done for all levels of fitness.  Just like most fitness routines; you may just have to modify it to meet your abilities.  So if you are reading this and you know you are very over weight then try doing the modification that I suggested.  If you are very advanced, try doing some of these exercises with light weight dumbbells in your hands.

In the video I supplied this workout:

Burpee 20 seconds

rest 10 seconds

“T” Push-ups 20 seconds

rest 10 seconds

Mountain Climbers 20 seconds

rest 10 seconds

Speed Jacks 20 seconds

rest 10 seconds and repeat for more sets

You can easily see how this circuit could be modified by increasing or decreasing the times, or doing each exercise for a set number of reps.  Either of these approaches can produce great results but you MUST push yourself out of your comfort level to see any of them.  I am a big believer that this type of conditioning will produce much better and faster results by raising your metabolism than running on a treadmill or elliptical.

If you are working on getting in shape and really like this approach to conditioning than I would recommend you look into Joe Hashey’s Bull Strength Conditioning Manual.  He mixes in body weight circuits with weights to accomplish some awesome and very challenging short but effective workouts.


Here is the direct link for more information on his system: Click Here!

Remember, you need to take the first step in getting into shape.  Give this circuit an honest try.  It does not take long.  Try doing it two days a week for two weeks then add a third day and make a small change in your diet.  Little steps turn into big steps over time.  Now take that first step to a better you!

To your health,


PS-Here is a review that I did at on the Bull Strength Conditioning Manual.

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About Jerry Shreck

Division 1 Head Strength Coach at Bucknell University, Specialize In The Art of Injury Prevention Training Techniques God Loving Family Man (Wife-Trina & 2 daughters-Alexis & Aleyda)

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