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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.

  • No saggy back on the plank!

  • The cardio blast should be performed at lightspeed – if you can complete double-unders do so.

  • If you don’t have a skipping rope – tut, tut! – you can supplement this exercise for running. However, it’s advisable to measure out the distance prior to completing the circuit (don’t guesstimate).


Enjoyed this circuit? Has it left you hungry for more? Click on the image below and get your copy of the Hungry4Fitness Book of Circuits Vol. 1.

Circuit training is one of the best forms of physical exercise for maintaining and increasing overall-fitness. A well designed circuit will provide a great cardiovascular workout, strengthening the heart and lungs in the process, whilst also improving muscle endurance and developing functional strength. This unique combination, of fat burning and muscle building, which singular exercises, such as running, cycling, swimming or weights cannot give, will help to sculpt a lean defined physique.


(As we are very interested in user experience here at Hungry4Fitness, we would be very grateful if you could take a few seconds out of your day to leave a comment. Thanks in advance!)

Blog Author

Adam Priest, former Royal Marines Commando, is a personal trainer, lecturer, boxing and Thai boxing enthusiast.


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