20 Bodyweight Circuits For Rapid Fat Loss

Circuit #1
10 - 20

knee push ups

30 secs

25 - 30

bodyweight squats
30 secs

5-8

body rows
1st set

30 secs
10 - 20

lunges both sides

30 secs

15 - 20

crunches
30 secs

15 - 20

supermans
60 secs

10 - 20

knee push ups

30 secs

25 - 30

bodyweight squats
30 secs

5-8

body rows
2nd set

30 secs
lunges both sides

10 - 20

2nd set
lunges both sides
30 secs
15 - 20

crunches
30 secs

15 - 20

supermans
60 secs

10 - 20

knee push ups

30 secs

25 - 30

bodyweight squats
30 secs

5-8

body rows
3rd set

30 secs
10 - 20

lunges both sides

30 secs

15 - 20

crunches
30 secs

15 - 20

supermans

Circuit #2
10 - 20

incline push ups

30 secs
cossack squats

1st set

20 - 30

cossack squats
30 secs
1st set

10 - 20

table push ups

30 secs

10 - 20

hip bridges
30 secs

30s

plank
60 secs

10 - 20

incline push ups

30 secs

20 - 30

cossack squats
30 secs
2nd set

10 - 20

table push ups

30 secs

10 - 20

hip bridges
30 secs

30s

plank
60 secs

10 - 20

incline push ups

30 secs

20 - 30

cossack squats
30 secs
3rd set

table push ups

10 - 20

3rd set
30 secs
10 - 20

hip bridges
30 secs

30s

plank

Circuit #3
15 - 20

push ups
30 secs

40 - 50

bodyweight squats
30 secs
1st set

5 - 10

pull ups
30 secs

15 - 20

single leg deadlifts

30 secs

10 - 12

bridge rotations
60 secs

15 - 20

push ups
30 secs

40 - 50

bodyweight squats
30 secs
2nd set

5 - 10

pull ups
30 secs

2nd set

15 - 20

single leg deadlifts

30 secs

10 - 12

bridge rotations
60 secs

15 - 20

push ups
30 secs

40 - 50

bodyweight squats
30 secs
3rd set

5 - 10

pull ups
30 secs

15 - 20

single leg deadlifts

30 secs

10 - 12

bridge rotations

Circuit #4
10 - 25

diamond push ups

30 secs

15 - 20

bulgarian split squats

30 secs
1st set

5 - 10

close pull ups

30 secs
single leg hip bridge

10 - 15

single leg hip bridge

30 secs
8 - 10

handstand wall walks

60 secs

10 - 25

diamond push ups

30 secs

15 - 20

bulgarian split squats

30 secs
2nd set

5 - 10

close pull ups

30 secs

10 - 15

single leg hip bridge

30 secs

8 - 10

handstand wall walks

60 secs

10 - 25

diamond push ups

30 secs

15 - 20

bulgarian split squats

30 secs
3rd set

5 - 10

close pull ups

30 secs

10 - 15

single leg hip bridge

30 secs
handstand wall walks

8 - 10

Circuit #5
10 - 25

plyometric push ups

30 secs

15 - 20

squat jumps
1st set

30 secs
10 - 15

explosive body rows

30 secs

10 - 15

crazy lunges
60 secs

10 - 25

plyometric push ups

30 secs

15 - 20

squat jumps
2nd set

30 secs
10 - 15

explosive body rows

30 secs

10 - 15

crazy lunges
60 secs

10 - 25

plyometric push ups

30 secs

15 - 20

squat jumps
3rd set

30 secs

3rd set
10 - 15

explosive body rows

30 secs

10 - 15

crazy lunges

Circuit #6
10 - 15

clap push ups

30 secs

10 - 15

tornado jump lunge

1st set

30 secs
5 - 10

plyometric pull ups

30 secs

20 - 30

high knees
60 secs

10 - 15

clap push ups

30 secs

10 - 15

tornado jump lunge

2nd set

30 secs
5 - 10

plyometric pull ups

30 secs

20 - 30

high knees
60 secs
clap push ups

10 - 15

clap push ups

30 secs
10 - 15

tornado jump lunge

3rd set

30 secs
5 - 10

plyometric pull ups

30 secs

20 - 30

high knees

Circuit #7
8 - 12

uneven push ups

30 secs

8 - 12

reverse lunge
30 secs
1st set

5-8

archer pull ups

30 secs

8 - 12

bridge push ups

30 secs

8 - 12

windshield wipers
60 secs

8 - 12

uneven push ups

30 secs
reverse lunge

2nd set

8 - 12

30 secs
2nd set

5-8

archer pull ups

30 secs

8 - 12

bridge push ups

30 secs

8 - 12

windshield wipers
60 secs

8 - 12

uneven push ups

30 secs

8 - 12

reverse lunge
30 secs
3rd set

5-8

archer pull ups

30 secs

8 - 12

bridge push ups

30 secs

8 - 12

windshield wipers

Circuit #8
5-8

one arm push ups

30 secs

5-8

pistol squats
30 secs
1st set

1st set

5-8

ice cream makers

30 secs

5-8

bridge rotations
30 secs

30s

L-sit
60 secs

5-8

one arm push ups

30 secs

5-8

pistol squats
30 secs
2nd set

5-8

ice cream makers

30 secs

5-8

bridge rotations
30 secs

30s

L-sit
60 secs

5-8

one arm push ups

30 secs

5-8

pistol squats
30 secs
3rd set

5-8

ice cream makers

30 secs
bridge rotations

5-8

bridge rotations
30 secs
30s

L-sit

Circuit #9
8 - 12

superman push ups

30 secs

8 - 12

jump squats
1st set

30 secs
8 - 12

clapping pull ups

30 secs

8 - 12

windshield wipers
60 secs

8 - 12

superman push ups

30 secs

8 - 12

jump squats
2nd set

30 secs
8 - 12

clapping pull ups

30 secs

8 - 12

windshield wipers
60 secs
superman push ups

8 - 12

30 secs
8 - 12

jump squats
3rd set

30 secs
8 - 12

clapping pull ups

30 secs

8 - 12

windshield wipers
60 secs

Circuit #10
8 - 12

behind-the-back clap pull ups

30 secs

8 - 12

knee jumps
1st set

30 secs
5-8

muscle ups
30 secs

5-8

single leg jumps

60 secs

8 - 12

behind-the-back clap pull ups

30 secs

8 - 12

knee jumps
2nd set

30 secs
muscle ups

5-8

2nd set

30 secs
5-8

single leg jumps

60 secs

8 - 12

behind-the-back clap pull ups

30 secs

8 - 12

knee jumps
3rd set

30 secs
5-8

muscle ups
30 secs

5-8

single leg jumps

Circuit #11
100m

crab walk
Walk back in fast pace

100m

bear walk
1st set

Walk back in fast pace

100m

duck Walk
Walk back in fast pace

5-8

single leg jumps

Walk back in fast pace

100m

crab walk
Walk back in fast pace

2nd set

100m

bear walk
2nd set

Walk back in fast pace

100m

duck Walk
Walk back in fast pace

5-8

single leg jumps

Walk back in fast pace

100m

crab walk
Walk back in fast pace

100m

bear walk
3rd set

Walk back in fast pace

100m

duck Walk
Walk back in fast pace

5-8

single leg jumps

Circuit #12
20 sec

AMRAP Burpees
10 sec

20 sec

AMRAP Burpees
10 sec

20 sec

AMRAP Burpees
10 sec
AMRAP Burpees

20 sec

AMRAP Burpees
10 sec
20 sec

AMRAP Burpees
10 sec

20 sec

AMRAP Burpees
10 sec

20 sec

AMRAP Burpees
10 sec

20 sec

AMRAP Burpees
10 sec

20 sec

AMRAP Burpees
10 sec

20 sec

AMRAP Burpees
10 sec

Circuit #13
AMRAP Hindu push ups
1st set

AMRAP Hindu squats

60 secs
60 secs
30 secs

static bridge
30-60 secs
AMRAP Hindu push ups
1st set

AMRAP Hindu squats

60 secs
60 secs

1st set

AMRAP Hindu squats

30 secs

static bridge
30-60 secs

60 secs

AMRAP Hindu push ups

1st set

60 secs

AMRAP Hindu squats

30 secs

static bridge

Circuit #14
100m

sprint

10 - 15

plyometric push ups

1st set

30 - 60 secs
100m

sprint back

10 - 15

diamond push ups

30-60 secs

100m

sprint

10 - 15

plyometric push ups

1st set

30 - 60 secs
100m

sprint back

10 - 15

diamond push ups

30-60 secs

100m

sprint

10 - 15

plyometric push ups

1st set

30 - 60 secs
100m

sprint back

10 - 15

diamond push ups

Circuit #15
100m

Hill Sprint
As many
sets as
you can do
in 10 mins

10

Hindu push ups

100m

walk down in a fast pace

10 - 15

diamond push ups

Circuit #16
1

burpees
10 secs

burpees
10 secs

burpees
10 secs

burpees
10 secs

burpees
10 secs

burpees
10 secs

burpees
10 secs

burpees
10 secs

burpees
10 secs

10

burpees
10 secs

burpees
10 secs

burpees
10 secs

burpees
10 secs

burpees
10 secs
burpees

burpees
10 secs
4

burpees
10 secs

burpees
10 secs

burpees
10 secs

burpees

Circuit #17
max reps

floor push ups

max reps

floor knee push ups

max reps

incline push ups

max reps

incline push ups

max reps

wall push ups

Circuit #18
20 secs

push ups
10 secs

20 secs

push ups
10 secs

20 secs

push ups
10 secs

20 secs

push ups
1st tabata

10 secs
20 secs

push ups
10 secs

20 secs

push ups
10 secs

20 secs

push ups
10 secs

20 secs

push ups
60 secs

20 secs

squats
10 secs

20 secs

squats
10 secs

20 secs

squats
10 secs

20 secs

squats
2nd tabata

10 secs
squats

20 secs

2nd tabata
squats
10 secs
20 secs

squats
10 secs

20 secs

squats
10 secs

20 secs

squats

Circuit #19
40

squats

30

push ups
hanging leg raises

20
10

pull ups

Circuit #20
Static wall squat (90 degrees angle)
Static wall squat (100-110 degrees angle)
Static wall squat (120-130 degrees angle)
Static wall squat (140-150 degrees angle)

until failure
until failure
until failure
until failure