Burn Fat and Get Ripped With Nothing Other Than Your Own Body Weight

Updated: Jul 19, 2021

This uber-simple circuit will help you burn calories and increase muscle definition. All you need is a bit of space and your body weight. That’s it!

This circuit is very much similar in tone to the type of training session that military recruits are put through. Comprised of nothing but fundamental body-weight exercises this high-intense calisthenics blast will help burn fat and build lean defined musculature.

In addition to supporting body compositional shifts, it will also facilitate the augmentation of functional fitness.

Make no bones about it, body-weight exercises form the bedrock of physicality. And if they are permanent fixture of your training regime it is likely that you will develop strength, muscular endurance and cardiovascular fitness.

How it works

The objective here is really quite simple: you are to complete as many cycles of the circuit as possible in 30-minutes. Starting at the first exercises, press-ups, you are to perform 10 repetitions. On completion of those reps proceed to the next exercises, plank. Following this format progress through all 7 exercises which will see you finish on a high-intensity cardio blast. Once you’ve got your breath back you are to repeat.

Methods of modification

Any of the exercises can be supplemented for one similar. If you want to include resistance by all means do so: a weighted vest would turn this session into a veritable beast! The session duration can, of course, be altered to suit time constraints.



10-minutes skipping or light jogging


1. Press-ups (10 reps)
2. Plank (10 seconds)
3. Squat thrusts (10 reps)
4. Burpees (10 reps)
5. Squats (10 reps)
6. Lunges (10 reps – 5 each leg)
7. 100 skips or 400m run (best effort)

General rules/guidelines

  • Keep quality form throughout: all the way up and all the way down on the press-ups, burpees and squats.