There are many reasons to use bodyweight circuit training as part of your fitness routine. If you are looking to burn fat, develop cardiovascular fitness and tone your muscles, in my opinion and personal experience, circuit training is one of the most effective ways to do this.
If you plan to earn a fit lean body from home using this bodyweight circuit training as your great method, then you have made a wise choice!
Due to the nature of this training method, your body will burn far more calories in a more efficient way, if you want to train with resistance only and can train in a separate session with a choice of cardio.
If you are a total beginner and are very out of shape, then you can do a little bit of challenge to start bodyweight circuit training.
Since bodyweight circuit training is a combination of cardio and resistance training, you’ll save a lot of time crawling the whole lot in to shorter, more intensive sessions.
Bodyweight circuit exercises
All you need is little space and your bodyweight no equipment needed. Just something quick if you are stuck at home. Here is the exercises:
- King Kong pushups
- Sumo jump squat
- Plank to press up
- Lateral mountain climber
- Split jumps
- V-sit up
Recommendation of circuit training
- Instead of using sets and reps per practice, we are going to use timed slots.
- Exercise for the suggested time, one after the other, continuously 7 exercises.
- Do each exercise for 30 to 60 seconds, taking very 60 seconds rest in between each round.
- Means, Once you complete the last exercise, you rest for only 60 seconds before starting the circuit round again.
- Add additional rest periods as needed.
- Perform total of 4 to 5 round of circuit.
- You can perform upto 8 rounds of circuit, depending on your time, fitness level, and goals.
- Repeat the circuit up to 3 times in a week. For example: if you start this bodyweight circuit training from Monday then your training days Monday, Wednesday, and Friday.
|(1.) King Kong Pushups||30-60 seconds|
|(2.) Sumo Jump Squat||30-60 seconds|
|(3.) Plank to press up||30-60 seconds|
|(4.) Lateral mountain climber||30-60 seconds|
|(5.) Split jumps||30-60 seconds|
|(6.) V-sit up||30-60 seconds|
|(7.) Burpee||30-60 seconds|
Health check up before start
- Consult your doctor before adopting any fitness routine.
- Do not exercise if you are unwell.
- Stop if you feel pain and if the pain doesn’t subside then see yourself Doctor.
- Do not exercise if you have consumed alcohol or are taking large meals last few hours.
- Please check with your doctor if you are taking medicines.
- Sure it’s okay for you to exercise.
- It is possible helpful to ask for blood pressure, cholesterol and weight checks.
Step by step bodyweight circuit workout
1. King Kong Pushups
- To do King Kong pushups, reach the floor on all fours with your hands slightly wider than your shoulders.
- Extend your legs back so that you remain balanced on your hands and toes.
- Keep body in a straight line from head to toe without arching your back or sagging in the middle.
- You can position your feet together to be closer or slightly wider which is most comfortable for you.
- Before you start any movement, contract your abdomen and tighten your core by pulling your belly button towards your spine. Keep your core tight during pushups throughout.
- As long as you slowly bend your elbows and lower yourself, until your elbows are at a 90 degree angle.
- As you exhale, you begin to shrink your chest muscles.
- Push your hands back to the starting position, and tapp your right chest with left arm and left chest with right arm.
King Kong Pushups can be just the right exercise that builds both upper body and core strength. Properly done, it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abdomen, and even legs.
The upper body muscles targets in the King Kong pushup are the shoulders deltoids, the pectoral muscles of the chest, the triceps and biceps of the upper arm, and the erector spinae in the back.
Abdominal muscles are used to keep the body rigid during pushups, rectus abdominis and transversus abdominis. Since pushups have many joints, this is a compound exercise.
2. Sumo Jump Squat
- To perform Sumo Jump Squat, stand upright and keep your feet shoulder-width apart and slightly outward.
- Bend your knees and plié, then jump explosively. Keep core engaged.
- Land with control, lowering your body back to the squat position. It complete one repetition.
Sumo Jump Squat offers a new take on the traditional – one that you are definitely going to feel in your quads and deep glutes.
3. Plank to press up
- Start with your arms in a high plank position and place your hands directly under your shoulders.
- Squeeze your abs and glutes, and pack your shoulders.
- Your head and neck should remain neutral, your eyes look a few inches in front of your hands.
- Keeping your body in a strong plank position, lower your right forearm, then to the left, so that you are in the front plank.
- Keeping your core tight and squeezing your feet, push your right hand into the ground, then to the left, press back up to a high plank.
To make this exercise difficult, keep your feet close together. Continue focusing on keeping your hips square perfectly.
Plank to press up strengthen your core, chest and triceps. This is a great exercise to build a bulletproof core as well as help increase your push up strength.
Be sure to keep a strong plank position and a neutral spine throughout. Squeeze your hips and keep your hips as stable as possible.
Focus on keeping your hips square the entire time to increase the challenge here. Lower yourself on your forearms and press your hands upward, keeping your body rigid as a board.
4. Lateral mountain climber
- Start your hands and feet from the ground in a push-up position.
- Bring your feet to the right and then back to the center.
- Now kick your feet to the left and then bring it back to the center.
- Continue this motion alternately right and left for the desired amount of alternation.
The Lateral mountain climber just might be for you. It is a calisthenics, pleometrics and calorie-blasting move targets several core muscles—such as your obliques and front and back abdominals.
It also increase cardio performance, agility, and endurance. Lateral mountain climber offer upper-body benefits too, building holding endurance in your:
- hip flexors,
- lower back,
5. Split jumps
- Stand tall with your feet hip distance apart. If you want to keep hands are in front of the chest then you can.
- Take a big step forward with one foot and lower your body towards the floor.
- Both legs should be bent at a 90 degree angle below the loon.
- Slightly lower the back knee and jump to bend the legs.
- While the foot in the air comes forward and the back leg is forward. In the ground on a bent knee.
Split jumps are a pleometric exercise that provides cardiovascular benefits along with strengthening the glutes and leg muscles. A pleometric exercise uses explosive movements to build strength and muscle and your heart conditions.
The exercises themselves are forms of jumping. You make an explosive movement and each time you land, your muscles get a stretch that allows you to jump with a little more power next time. Try it in any of your bodyweight circuit fat blast workouts routine.
6. V-sit up
- Lie on your back with your legs straight and raise your hands against the floor above your head.
- Keeping your back neutral and your core busy, raise your feet and hands off the floor until your body forms a V shape.
- You can reach directly up to your arms or up towards your feet.
- Pause, and then slowly bring your hands and feet back to the starting position.
- Avoid using speed as you go through each rep.
When it comes to polishing your core, there are sit-ups, and then V-sit ups. An advanced core exercise targets:
- Rectus abdominis, or “six-pack” muscles;
- Deep-lying transverse abdominis;
- Hip flexors;
- Sides of your stomach diagonally.
V-sit up do all of this to a greater extent in the lower abdomen than the traditional sit-up.
- Start standing tall with your feet left shoulder width apart. Then bend your knees and squat, bringing your hands to the ground.
- With control, jump feet back into a plank position. Do not let your hips go down.
- Complete a push up with the proper form, then move your feet forward to complete your hand, and immediately jump straight off the ground.
- Land slowly in the squat position, and repeat. Hands down, jump back, push, move, jump.
- Find a constant rhythm, and remember to breathe.
Burpee is a calisthenics exercise. This means that they use your body weight for resistance. With this, the focus is on a full body calisthenics workout that aims to build muscle strength and endurance in both lower and upper body.
A burpee exercise works to strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders.
In addition to burning fat, including burpee in any cardio, HIIT, or bodyweight circuit workout routine, can help you achieve many other cardio benefits, such as:
- Strong heart and lungs
- Improve blood flow
- Reduced risk of heart disease and diabetes
- Source of low blood pressure
- Improve cholesterol level
- Improvement of brain function.
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Written by Amit Kumar. He is a certified Yoga Instructor; Diploma in sports & exercise and nutrition; Diploma in fitness and weight loss; Diploma in Nutrition; Diploma in Nutrition, Food, Science and Menu Planning.