First, you need to start every workout with a 3 - 5
minute bodyweight circuit warm - up.
As well as my normal bodyweight exercise and cardio routine I am currently doing 3 times per week 4 x 25 reps for chin ups 15 x all out 1
minute bodyweight circuits to build up the speed and fitness for the record.
Not exact matches
You could do a 30 -
minute tempo run around the local area, a
bodyweight circuit in the car park, run up and down the steps of your building or even go to the gym if it's nearby.
Thursday — upper body plus
bodyweight circuit training to finish e.g. as many rounds as possible in 20
minutes of 5 pull ups, 10 press ups, 15 squats and 20 jumping jacks
Even a quick 20 -
minute high - intensity
bodyweight circuit can pay dividends, resulting in calorie burn for up to 36 hours post-session.
This
circuit should be repeated so that your
bodyweight cardio exercises take 10 to 20
minutes and you should cut the rest periods down as the reps decrease.
Use a short mobility style warm up before hitting a 20
minute bodyweight / kettlebell / sandbag
circuit.
Instead of doing a boring treadmill walk, you will get a better warm - up by doing 5
minutes of
bodyweight exercises in a
circuit.
However when I worked high volumes in specific work such as
circuits of 8 - 10
bodyweight exercises done for 25 reps a piece, repeated 4 or 5 times so I get more than 1,000 reps in a 30 or 45
minute workout, or one exercise done as far and as hard as possible I saw massive results.
For this workout, you'll be alternating between a
circuit of low - body exercises and a quick 2 -
minute bodyweight HIIT.
Doing only a few
minutes of
bodyweight circuit training will have a tremendous impact on your body's metabolism.