You do not need fancy machines to do cardio circuits for weight loss. You can do cardio without equipment, at home! And you will burn fat. Here in Toronto, it rained non-stop on Sunday. So I skipped the walk to the gym (where I was going to do intervals), & did a bodyweight workout at home.

This is a great routine that you can save for any rainy day, or even better – challenge some of your buddies prior to next week’s super bowl party at your house. The workout will take away some of the guilt while you pound nachos & wings, like I know some people tend to do when they watch football.

For my bodyweight workout, I decided to make one up from the exercises in the 6-month manual, rather than following one of the pre-made routines. Plus, I myself did not want to do a lot of upper body stuff, because my Monday workout is heavy pressing & rowing. So I ended up creating a enormouscircuit, as there were just too many exercises in the manual that I wanted to do.

If you have the manual & exercise descriptions, you can do this workout the next time you feel like a change. If you do not have the manual, you will probably have no idea :idea: what some of these exercises are…but at least now you know what you are missing.

And as I went through this workout, a workout I called “Ghetto Cardio”, I got to thinking about some of the home gym setups that clients tell me they have.

You know, the more money people spend on exercise machines (like those elliptical machines), the easier & less effective their workouts become. Here I am doing the Ghetto Cardio workout, one that did not cost me a cent, & some people have thousands of dollars $ worth of cardio equipment in their basements that will not give them the same “functional strength & endurance” results as bodyweight training.

And those are not the only benefits you can get from a mid-day bodyweight circuit workout. In fact, during this workout, I relieved my computer-related upper body stress & tension, & the exercise stimulated my thought process, allowing me to plan 4 workouts for Monday’s clients, & 4 newsletters this week. All in 20 minutes.

So here’s the workout, & I myself did this circuit twice, & then some of the exercises I myself did a third time:

Prisoner Squat x 15
Sumo squat x 15
T-Squat x 20
Siff Squat x 20
Walking lunge x 20
Spiderman pushup x 16
Stickup x 12
Cross Crawl x 30
Inverted Rows x 12
Spiderman climbs x 24
Plank x 60 seconds
Side plank x 30 seconds
Y-squat x 20
Close grip Pushups x 20

These are all bodyweight exercises that can be done at home. You do not need to spend money or time going to the gym.

Craig Ballantyne is a Certified Strength & Conditioning Specialist & writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle & Fitness Hers, & Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness & Maximum Fitness magazines, & have helped thousands of men & women around the world lose fat, gain muscle, & get lean in less than 45 minutes three times per week. For lots more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com