Weight Lifting, Weight Training, Bench Press & Bodybuilding
September 3, 2014

Burn Fat with Bodyweight Circuit Training
By Jonas Forsberg

Burn Fat with Bodyweight Circuit Training

Do you have a hard time fitting your cardio sessions into your schedule, or maybe you just don't feel like hitting the gym today?

Don't worry, there is a solution to the problem, and it is spelled bodyweight circuit training.

First of all, a lot of people are still stuck in the long and boring type of cardio, you know the one where you hit the cross trainer or the treadmill for an hour straight, just because it is suppose to burn a lot of calories.

Research has shown that the amount of calories the cardio machines say you have burned are often exaggerated by as much as 30%! I mean 30%, that's quite a lot, isn't it?

Second, this issue forces us to get back to the whole discussion about calories being burned during a workout session vs. calories being burned after a workout session.

A while ago I heard a trainer saying (don't remember his name): "focusing on how many calories you burn during a workout session is as stupid as focusing on how much muscle you build during a workout session." I'd shake his hand in person if I'd ever meet him.

If we were to test and look at the amount of muscles you build during your workout session, and focus on that exclusively, then weight training wouldn't be such a good idea, would it?

Burn Fat with Bodyweight Circuit Training

But if you look at the results up to 48 hours after your completed session, then you'll actually see the results you are looking for. The exact same thing applies to calories, and how much we burn during a session vs. after a session.

Don't get me wrong, I still believe that almost any workout program should include some type of low intensity training (walking, swimming, etc), but it is when your cardiovascular training consists of exclusively low intensity training we need to stop and think for a second.

So after making that explanation, I want to head on over to the core of this article - bodyweight circuit training.

You see, the way I work with my clients to mix it up and have more fun is to implement intense bodyweight circuit training into their schedule. We all agree on the fact that training should be fun, and if we do the same things over and over again, day in and day out, we'll soon get tired of it, right?

Bodyweight circuit training could be done anywhere from 10-20 minutes, and you will see great results. You probably won't find circuit training in any of the charts from the magazines over "Top 10 calorie-burning exercises", but that all comes back to the issue with calories burned during or after your session!

So without any equipment whatsoever, turn your stereo (or iPod) to maximum volume, take out your stopwatch and get ready to work.

Follow this routine for desired number of circuits (at least 3):

  • Mountain Climbers

  • Decline Pushups

  • High Knee Run

  • Burpees

  • Jumping Jacks

Do each exercise for 30 sec without rest in between exercises. Rest 60-90 sec after completed circuit!

Alright that's it. Get to work!


Jonas Forsberg's eBook

Burn Fat At Home - The Manual

Find Out How a Studio Manager From the TV Industry Lost 2,5 Inches of Belly Fat in 2,5 weeks, by Only Working Out 60 min Per Week! Here's What You'll Learn, Including:

    Burn Fat At Home

  • Preparations before starting the program


  • A description on when and where to perform the program.


  • What certain tools I recommend to fire up your workouts.


  • What Burn Fat at Home really is and what training methods it is based around.


  • A total of 15 weeks of rigorously and detailed planned workouts, starting from Beginner to Intermediate to Advanced Level.


  • A challenge I created for you to compete with others!


  • FAQ section with all the most common questions that will take you one step closer towards your new life.

More About Burn Fat At Home - The Manual

 

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