Full Body 12 Minute Fat Loss Circuit that can workout from Home

This simple 12 minute fat loss bodyweight workout is ideal for:

A stand-alone workout for super busy people.

• A warm up for the main workout
• A high intensity interval workout at the end of the main workout.
• A light conditioning workout for off days (don’t get too rigorous on an off day though)

Lately I’ve been doing mini-bodyweight circuits as a warm up for my weight lifting workouts.  Traditionally I jogged on a treadmill, but I’m really liking how bodyweight circuits warm up my muscles and get my heart rate up before the main event.
If you plan on using the following circuit as a workout warm-up, 2 circuits will suffice.  If this is your workout for the day, do 3, 4 or even 5 circuits – whatever amount of time you have.

Let’s get to it:

INSTRUCTIONS:

• Each circuit takes 3 minutes plus 1 minute of rest in between.
• Take no or little rest in between exercises.
• # of circuits:  Stand alone workout do 3 to 5 circuits.  As a warm up workout do 2 to 3 circuits.
• Another approach is instead of doing it by number of reps, do each exercise for 30 seconds.

1.  Jumping Jacks
Sounds boring and old school, but I love doing them and they work … they warm up/work your shoulders, back and legs.  In fact, I actually get a nice calf burn after 3 rounds of 30 seconds each.
Focus on your form.  Put in a good effort with a good jump and moving your arms through the full range of motion.  Also pay attention to your speed – you want to do them fairly fast.

2.  Prisoner Squat
Stand with your feet shoulder-width apart (squat position).  Fold hands and place on the back of your head.  Your elbows flare out to the side (like you’re handcuffed – hence the “prisoner squat” name).  Squat up and down.  Do 10 to 20 reps.


3.  Pushup
No explanation needed.  Do 10 to 20 reps. If this is too easy for you, do the valsdale pushup.



4.  In-Place Lunge
Go into lung position.  Go up and down on one leg.  Then do the other leg.  This not only works your quadriceps and hamstrings, but stretches out your hip flexors as well.  Do 10 to 20 reps for each leg.


5.  Mountain Climbers
Ensure you focus on technique and once you have technique down, increase the tempo.  This works out your shoulders, chest, triceps, core and legs.


6.  Dive-Bomber Push Up
This is my favorite push up because it’s very fluid.  Watch the dive-bomber push up video below.