The No Equipment Needed Fat Burning Circuit


Lack of time, gym closures and holidays are just a few of the scenarios that could prevent you from getting into the gym. But don’t fear! Armed with this bodyweight workout you can get a quick session in anywhere. It’s a timed set circuit, comprised of five exercises and will take no longer than 30 minutes to complete. Begin the session with a brief warm up of 15-20 seconds on each exercise, and then get stuck in with your chosen protocol (listed below). Whilst there’s no reason why you couldn’t see some impressive results using this circuit alone for 3-4 times per week, you’ll plateau very fast. So the gym should still be your number one priority.

The Circuit
1A: Burpees
1B: Bodyweight squats
1C: Press-ups
1D: Alternating lunges
1E: Seated bodyweight twists

Beginner Protocol
30 seconds on each exercise
10 seconds rest between exercises
90 seconds rest between circuits

Intermediate Protocol
40 seconds on each exercise
10 seconds rest between exercises
60 seconds rest between circuits

Advanced Protocol
45 seconds on each exercise
10 seconds rest between exercises
30 seconds rest between circuits

Exercise Form Guides

burn fat with this circuit

Burpees – Begin standing with your legs shoulder-width apart. Place your hands on the floor and kick your legs back so you end up in a bridge position. Jump your feet forward under your hips and stand. Finish the movement by jumping in the air and bringing your hands over your head. For an easier alternative, remove the jump at the end of the movement.


Bodyweight squats – The king of lower body exercises! Start with your feet slightly wider than hip width apart. Drive the hips back and bend the knees to sit back into the squat. Aim to get your thighs to at least parallel with the ground, before standing back up into the start position.


Press-ups – Create a bridge on your hands and tip toes. Keeping your glutes and core switched on, maintain a neutral spine and bend at the elbows to lower yourself to the ground. Press back up to the starting position and repeat for reps. Up for a challenge? Why not try clap press-ups?


Alternating lunges – With tall posture, take a step forward into the lunge. Both legs should be bent at around 90 degrees in the bottom position. Return to the starting position, before repeating with the other leg.


Seated bodyweight twists – This is a great exercise to work the core, abs and obliques. Take a seat on your bum, with your knees slightly bent. Lean back to around 45 degrees and with your arms out in front of you, twist side to side. As far as speed goes, aim to complete one rep per second.