With this in mind, Craig Ballantyne from Turbulence Training has created 3 super quick mini workouts with the Turbulence Training Mini Bodyweight Circuits program.  Each workout is so SHORT, yet incredibly effective that they allow you to live your life without jeopardizing your fat loss and strength training goals.

As a mother of 3 who also works full time this sounds good to me!

If any of the following apply to you, the Mini Bodyweight Circuts are your answer:

• If you know you are going to have a busy month ahead of you
• You hate going to the gym
• No time to get away
• No time for yourself
• If you don’t have access to fancy gym equipment

If any of these apply, then this is your answer!  Check out the Turbulence Training Mini Bodyweight Circuits, and start sculpting your body today!

Fat Burning Bodyweight Circuit Exercises

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

When you travel, you worry about missing your workouts and eating poorly…So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)…and bodyweight circuits for “no-equipment fat burning”.

And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we’ll focus on replacing intervals with bodyweight circuits.

To do a bodyweight circuit…

a) Pick 3 lower body exercises

b) Pick 3 upper body exercises

c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises

d) Rest a minute.

e) Repeat 2-3 more times until you are done 20 minutes

For example, this is a great circuit that doesn’t need any equipment

1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)

Whew. That’s pretty advanced…for a beginner, we’d slow it down like this and take some breaks between exercises…

1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)

Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

There are many different things that you can do to lose weight with no equipment, and no weights!  If you are hoping to lose weight and get into shape, but have no time to go to a gym, and no equipment at home, please do not think that there is no hope for you.  It is possible!

It helps to have a bodyweight program to follow, but you can also create your own as well.  There are programs available that will work you through different body weight workouts that are specifically designed to help you sculpt your body.

One thing that I like to do is called a body weight circuit.  This can be a nice change instead of an interval.  It is a combo of things like squats, lunges, push up’s, jumping jacks, and other things that you don’t need weights for.

Here is an awesome body weight workout from Craig Ballentyne, the author of Turbulence Training

Try it out, and let me know what you think!

Also, check out more bodyweight workouts from Craig!

There are many different body weight exercises that you can do in the comfort of your own home, but I think the most powerful is the squat.

The squat has a bad reputation for hurting your knees and hips, but actually if it is performed correctly, you will actually help with your knees and hips. You will strengthen the muscles around your knees which will give them more support. Also, the motion of the squat will improve the flexibility in your hips.

If you have any children around you between the ages of 1 and 3, pay close attention to how they bend to get the toy they dropped. You guessed it, they have the perfect squat! This just proves that it is such a natural motion for our bodies.

The first thing that you will want to do is make sure that you are standing straight up with good posture. Second, pull your shoulders back, almost like you are sticking out your chest. Then, with your feet facing forward, space your legs just slightly wider than shoulder width apart. Try to hold your hands together in front of your chest. This will help you make sure that you are keeping your shoulders back.

Now, your body is ready to perform a squat. Lets get ready to burn the fat, and tone your glutes, quads, hamstrings, and even your tummy!

Before you start, pretend that you are getting ready to sit down on a chair. How do you do that?? You got it, you stick your butt back, and squat down. Make sure that the motion that you are performing is butt back when you are bending, making sure that your knees never go out in front of your toes. Your feet and your knees should always be parallel.

So, squat down, leading with your butt, and pull yourself back up by squeezing your glutes and using your hamstrings, almost pulling your pelvis forward

Do about 15 – 20 reps of squats, then rest for about 30 seconds. Then, you got it, do it again! You could do this for about 10 minutes, if you can last that long, and have done a full workout in your living room!

You will now be on your way to having the body of those who have time to go to the gym, but you will never have to leave your home!

Also, like I said before, there are many different workouts that you can do in your living room, using only your body weight! It’s amazing what you can do using nothing but your body and your new knowledge! You can do this!

Check out this video so you can see the squat in action!