No-Equipment Home Workout Plan for Fat Loss

I used to think I was in outstanding shape. I can go into any gym and lift impressive weights for my size and I look like a Ninja Master on the treadmill.

I can run a few miles in a decent period of time, I don’t have any noticeable body fat, etc. That was until I explored the world of bodyweight circuits.

My 20+ years of consistent lifting and intense cardio, have not prepared me at all for the intense torture called Body Weight Circuits.

No Wonder Why Craig Ballantyne is Ripped!

“Yes, Craig…I am humbled”. I thought I would try one of your intermediate level circuits and I figured it would be a breeze. I mean, I am a veteran gym rat who has experimented with every tortuous routine know to man.

How on earth could a 15-20 minute routine with no equipment kick my butt?

Still Breathing Hard 10 Minutes Later…

This was just after 3 of these bodyweight circuits.

Craig mentions on the video to add in 15 minutes of running on the treadmill if you want an even better workout.

“The Crazy 8 Body Weight Circuit”

I love this workout because it just takes 20-30 minutes and I can do it anywhere.

1. 60 Jumping Jacks: Done as fast as possible, but make sure you do full jumping jacks.
2. 15-20 Spiderman Pushups: I’m just doing normal pushups until they become too easy. Typically it is a breeze for me to do 40+ pushups, but it is much tougher when you do these with zero rest in between jumping jacks.
3. Walking Lunges: I take 20 steps total. This is the easiest part of the workout in my opinion.
4. Spiderman Climb: I do a total of 20 of these (10 per side) I really feel these in my abs and obliques.
5. Wall Squat: Do for 45-60 seconds. This hurts! Don’t rest your hands upon your legs, since it makes it easier.
6. Planks: Do for 60 seconds. Tough after doing all these other exercises without rest.
7. 5 Burpees: Make sure and do a full pushup at the bottom and explode as high as pssible at the top into a jump. I’m still kind of uncoordinated with these…probably because I’m “smoked” at this point!
8. High Knees: Done as fast as possible. Do 50 total. I just count when my right leg hits the ground for 25. It is hard to count both legs for 50 since you are going fast. You will be dying about 1/2 way through.

Notes: Each exercise is done back-to-back with zero rest in between. You will want to rest, but immediately hit the next exercise. After this 8 exercise circuit is done, rest exactly 60 seconds. I usually run over to the microwave and set the timer. Those 60 seconds will feel like 15-20 seconds. Do this circuit 1 more time. Don’t add in the 3rd one until you are ready.

I Felt Like a Chain-Smoker After My 2nd Circuit!

I simply was not in good enough shape to complete the 3rd circuit my first 2 times doing this routine. I was breathing hard and my body was zapped. My skin was hot to the touch.

These are all great signs of a great interval workout, but I just couldn’t push myself to do this circuit a 3rd time.

Again, I have pride when it comes to being fit. I can max out a treadmill for 60 seconds followed by 30 seconds of walking and continue this pace for 15-20 minutes.

This is after lifting heavy weights.

That being said, these bodyweight circuits are a humbling deal.