I designed this body weight workout with the following in mind —> use this as a quick cardio routine to “finish off” your metabolism after an intense weight training workout.  Basically, if you have a little gas left in the tank, this is a short and effective little workout you can run through with body weight only…to cause extra chaos and make sure you topped off your ability to boost metabolism.

Aim to complete this body weight circuit routine 8-10 times.  Remember, there’s no resting whatsoever.  You simply bounce from one body weight exercise to the next and when you’ve finished the entire circuit, start again with the first movement.  It’s tough, especially if you’re using it as a “finisher” to top off any of your weight training workouts.

If you can’t get 8 circuits nonstop, no worries.  Even 1-2 of these circuits will benefit your fat loss results when done immediately after a strength training routine.  Enjoy this finishing move and don’t mind my ridiculous squinted eyes during the workout…that sun was kicking my butt and I forgot the shades.

Body Weight Workout to Finish Off Metabolism:

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I just got done filming this body weight workout that you can use for a metabolism-boosting cardio session.  If you want to lose the unsightly body fat and replace it with long, lean muscles, you’ll have to drastically increase your resting metabolic rate and expose your body to plenty of weight bearing exercises.

This is a good reason to include mild strength training during your cardio workouts (as opposed to the typical 60 minute treadmill runs that only work the leg muscles at a very low intensity).

The body weight circuits I’ll have you doing during this cardio routine will not only burn a decent amount of calories and spike post-workout fat-burning, but it’ll also be very taxing to all muscle groups. 

This gives us 4 separate mechanisms by which we can improve overall fat loss:

—> calorie burning during the intense workout

—> circuits performed in interval fashion causes a prolonged increase in calorie burning after the workout has ended (anywhere from 12-72 hours, depending on your level of effort)

—> by working all muscle groups at a higher intensity and resistance (as compared to standard cardio like jogging or cycling, which only works half the muscle groups at low intensities, at best), the body has to work harder post-workout to repair muscle fiber damage.  This leads to additional calorie burning.

—> because we actually worked multiple muscle groups with a challenging load – even though this is a “cardio” workout – we’ll benefit from the increase in resting metabolic rate, thanks to new lean muscle.

—> count ‘em…not one, not two, not three…but four ways to burn fat faster with this body weight workout.  Can you say hardbody?

Body Weight Workout for the Ultimate Hardbody:

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Ready to “Man Up” and Try a REAL Workout?

Then you won’t want to miss this: Tacfit Commando Review (extreme bodyweight workout program designed to get you ripped fast)

Here’s an awesome total body strength training workout that uses strictly body weight.  This one’s great for those who don’t have as much experience with weights and want to build a foundation before moving up to the more intermediate and advanced workouts.

Body weight training is a tool that everyone needs to learn and be able to use, so that you can still get an effective fat-burning, body-sculpting workout whenever you don’t have access to exercise equipment.

Another cool thing about body weight workouts is that you can adjust them very easily to any fitness level.  I’ll show you how to make each exercise more or less difficult, so that any person can complete the workout at the right intensity.

Today’s body weight workout is an excellent introduction to “body sculpting 101,” because it teaches you how to tone every muscle group in a short amount of time, while simultaneously challenging your cardiovascular system.  Basically, you’re getting hard, defined muscles and raising metabolism (more fat loss) all in the same workout session.  Okay, time to start sculpting that body.

Make sure and work through the full range of motion and follow my lead to ensure proper form is used on each body weight exercise.

The title I chose for this workout just reminded me of something…one of my very first personal training clients used to call me “Mr. Sculptor”  because of the transformation I was able to give him…so I’m asking you to be the clay, I’ll be the artist and together we’ll make something beautiful, with “double-take” sex appeal – a masterpiece that radiates confidence and draws lots of admirers.  Sound good?

Body Weight Workout – Body Sculpting 101:

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Although I designed this workout for my female Inner Circle members who really want to tone and shape their hips and thighs…the GUYS will benefit from this one as well.  Most guys neglect their leg muscles, especially the back of the legs (hamstrings, calves and glutes).  This hurts your overall body symmetry, creates muscle imbalances, causes poor posture and hurts your flexibility.

When I first made my decision to take my body from average to elite, I started training “backwards.”  I knew I was neglecting lots of body parts in favor of working the parts that I thought would make me look better on the beach.  So I started placing the under-worked body parts first in my weight training workouts and left my favorite exercises for the end of the workout (or left them out altogether).

This was when I really started noticing changes.  Point is, there are no shortcuts to building an amazing body, like a lean fitness model.  You can’t just work the muscles/areas that you think will make you look better.  You have to follow a well-rounded workout plan that places equal emphasis on all body parts (and even more emphasis on lagging body parts or muscles that have been underused over the years).

This is why you’ll see lots of my workout routines starting with exercises that you wouldn’t think would go first in a typical workout.  Alright cool, now that I’ve driven home my point about building the “total body” and not neglecting any body parts or specific muscle groups…both GUYS and GIRLS can use this intermediate-level body weight workout to tone up and burn fat.

Intermediate Body Weight Workout (Hips & Thighs Emphasis):

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This is a 12-minute cardio workout routine that is a little more “doable” than some of my more advanced workout routines.  This is perfect for the beginner/intermediate who’s just getting started and can’t quite handle some of the more demanding cardio workouts.

This cardio workout will be body weight-only and includes jumping, kickboxing and plyometrics.  We’ll be doing this in interval fashion to boost metabolism and force the body into a higher fat-burning state.  Work hard…I know I did.

12-Minute Beginner Cardio Workout:

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What’s up to all of my fat haters and lean body lovers around the world.  I have a really cool body weight circuit workout that I want you to try this week.  It’s pretty challenging, so get ready to work.

Here’s the advanced body weight workout circuit:

After a good warm-up, complete each body weight movement for 20 seconds, transitioning immediately from one exercise to the next (with no rest) until you’re all the way through the circuit.  This is one round…rest 1-3 minutes and repeat up to 4 times, depending on your current fitness level.

The body weight exercises are as follows:

—> Ski Jumps:  jump side to side as though you’re slaloming down a ski slope; make sure you’re landing with a good bend in the knees

—> Spiderman Push-ups:  think Spiderman climbing the side of a building; as you lower yourself, bring one knee towards the elbow (keeping the leg parallel to the ground); reverse the movement and alternate legs with each push-up

—> Hip Thrusters:  starting in the upper push-up plank position, jump your knees up and out to the right side of your body, making sure to flex the abs hard; jump back to starting position and repeat to the opposite side

—> Dips:  find a chair, couch, steps, bench, etc and place your palms closer than shoulder width on the surface; raise one leg in the air and lower your body towards the ground, keeping elbows pointed straight behind you (NOT out to the sides); bend to 90-degree angle at the elbow joint and flex the tri’s hard to return to starting position; continue for 10 seconds and then raise the other leg for the remaining 10 seconds

—> Split Squat Jumps:  starting in the front lunge position with right leg forward, jump in the air and scissor kick your legs to switch positions; land softly with knees bent; attempt to lower body until the back knee almost touches ground

—> Alligator Push-ups:  start in the regular push-up position with hands and elbows in a lil closer to your side; perform a push-up and ‘walk forward’ like an alligator by moving one arm and one foot forward at the top of each push-up

This body weight workout hits nearly every muscle group.  And because we’re doing this in circuit fashion without a break in between exercises…it’ll really challenge your cardio system as well.

In less than 10 minutes, you can place a lot of stress on your body, which leads to an increase in metabolism…and a total assault on that stubborn stomach fat you want to lose.

Work hard and remember, no breaks until you’re through the entire body weight circuit.  Let me know how it goes…just leave your comments and feedback below.

Oh, and if ya think others might benefit from this fat-blasting workout routine…use the icons below to spread this post to any of your favorite social networking sites.

Your Weight Loss Coach,

Dr. Brad Campbell, CFT, PharmD