How many times have you had a sudden burst of motivation to exercise, only to realize you weren’t able to?
Whether it was a lack of equipment, lack of gym membership, or lack of know-how, there was something standing in the way of you and your goals.
Well, after today, that will never happen again.
I have, in my hot little hands, possibly the most simple weight loss circuit.
You don’t need any equipment.
And you definitely don’t need any prior experience.
All you need, is you.
Every exercise is performed using nothing but your own body.
You should be.
Super Basic Home Weight Loss Circuit
First of all, let’s talk about the duration of this circuit.
Not including warm-up or cool-down, the circuit runs for exactly 15 minutes.
Not too short, and not too long, it’s a lovely little jolt of exercise.
With the warm-up, you’re just going to run through a few dynamic exercises for a few minutes, such as:
- Butt kicks (jog on the spot and kick your butt with your feet)
- High knees (jog on the spot and bring your knees to nipple height)
- Lunges (walk forward slowly, lunging with each step)
- Pushups (control the movement, and get down onto your knees if you must)
- Squats (feet shoulder width apart, toes facing outwards slightly, use a chair if you need the additional stability)
Alternate between these exercises for a few minutes, until you’re feeling your heart rate rise and you start to sweat.
Now, take a minute breather, because it’s time for the circuit.
The weight loss circuit
Essentially, the circuit is tabata; which means it’s 20 seconds on, and then 10 seconds off.
For each exercise, you’ll do as many reps as you can in 20 seconds.
Then you’ll take a 10 second break.
Do another 20 seconds.
Have another 10 second break.
And start the next exercise.
(There are 5 exercises.)
Once you’ve cycled through the fifth exercise, you start the first one again, and repeat the cycle until 15 minutes has passed.
It’s simple enough to follow and get started, but if you give it your all, you should come out exhausted on the other side.
The five exercises are (do them in this order!):
- Mountain climbers! (Demonstration/explanation here):
- Burpees! (Demonstration/explanation here):
- Prone bridges! (On the floor, support your body on your elbows and your toes. Keep a straight back. Hold for 20 seconds.)
Those are five super simple yet super effective exercises that you’ll rotate through for 15 minutes straight.
If you’re not tired by the end of the circuit; you didn’t push yourself hard enough.
After the circuit is done, it’s time for a quick cool-down.
What we’re going to do now is some stretching; primarily of the muscle groups used during the circuit.
You probably already know a few stretches, but the muscle groups we’re going to be stretching are the:
- Chest (Pecs)
- Shoulders (Delts, traps)
- Arms (Biceps, triceps)
There are heaps of different stretches for each muscle area, and you probably already know a few of your own.
If you don’t know any stretches, just do a quick search on YouTube and you’ll easily find a short video explaining a bunch of stretches for you.
And that’s all there is to it!
If you do this circuit a few times a week while also adopting a healthier diet, you’ll start to lose weight really fast, as well as build some much needed muscle.
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