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The ‘Anywhere’ 28-Day Circuit Workout

You don't need heavy weights and crowded gyms to get a full-body, fat-shredding workout.

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  • Goal

    Burn Fat, Hypertrophy, Balance

  • Skill level

    Beginner

  • Duration

    4 Weeks

  • Days per week

    6

  • Type

    Bodyweight

  • Goal

    Burn Fat, Hypertrophy, Balance

  • Skill level

    Beginner

  • Duration

    4 Weeks

  • Days per week

    6

  • Type

    Bodyweight

So you want to get lean? I’ve been training for (gulp) 25 years, and I’ve whittled away at the most efficient and effective way to train my body and stay lean. Nothing gets my metabolism fired up better than circuit-style workouts, which tax my total body. I’ve put together four weeks-worth of bodyweight sessions that focus on moving your body as one machine — the sum of its parts. You’ll train six days each week, three resistance days, three purely cardio days, and one recovery day each week. When you finish the program, it will be worthwhile to repeat, ramping up your intensity as you are now familiar with the movements and your body has learned to perform them well.

Circuits

I like to train for a certain amount of time, say 20 minutes after my warmup, and see how many rounds I can get done in that time. However- I only train as quickly as I can maintain disciplined form and full range of motion! Don’t sacrifice good quality exercise just so you can go fast- that’s silly!

Cardio

If you “hate” running, then open up your options and choose a variety of other exercises- swimming, cycling, jump rope, elliptical, etc. The key is to get up and MOVE!

Disclaimer

I always tell my clients; If you eat junk, you’re going to look and feel like junk. It doesn’t matter how much or how hard you train, you must get good fuel in your tank if you want to see positive change. So for the next two weeks, focus on clean protein and colorful vegetables at least three times a day — with some healthy snacks thrown in throughout.

SEE ALSO: The Ultimate 28 Day Lean Mass Diet

Remember — you shouldn’t eat until you’re stuffed, and you shouldn’t wait until you’re starved to eat. Keep it simple! 

The Plan

  • Goal

    Burn Fat, Hypertrophy, Balance

  • Skill level

    Beginner

  • Duration

    4 Weeks

  • Days per week

    6

  • Type

    Bodyweight

Weekly Plan
  • Day 1

    Cardio

    45

    1

    No

    Cardio

    Start your week with 45 minutes of varied-intensity cardio training. For example, If you like to run, than change your pace, vary your elevation, and push yourself! The goal is to reach stages of the session where you are feeling discomfort, but not pain. Then, pull back into a slow recovery pace before changing the variables and pushing it again. Keep it random, let your body be your guide, and keep it going for 45 minutes.

  • Day 2

    Stair Work

    20 min

    5

    No

    Stair Work

    In this workout, you’ll be targeting lower body and core muscle groups, while activating your energy systems to fire up your conditioning. Continue circuit for 20 minutes, for as many rounds as possible. If you need rest, take a minute to recover and drink water.<a href="https://www.youtube.com/watch?v=RGn1nD_PlXc" target="_blank">See a video example here</a>.

  • Day 3

    Cardio

    45 min

    1

    No

    Cardio

    Complete 45 minutes of varied-intensity cardio training! For example, If you like to run, than change your pace, vary your elevation, and push yourself! The goal is to reach stages of the session where you are feeling discomfort, but not pain. Then, pull back into a slow recovery pace before changing the variables and pushing it again. Keep it random, let your body be your guide, and keep it going for 45 minutes.

  • Day 4

    Chair Work

    20 min

    5

    No

    Chair Work

    This is a circuit comprised of upper body, lower body, and core movements, and again you’ll complete an “active rest” in between rounds to keep your heart rate up and keep the fat burning! Continue circuit for 20 minutes, for as many rounds as possible. If you need rest, take a minute to recover and drink water. <a href="https://www.youtube.com/watch?v=pL14yTreCpE" target="_blank">See a video example here</a>. Stretch for five minutes afterward.

  • Day 5

    Cardio

    45 min

    1

    No

    Cardio

    Complete 45 minutes of varied-intensity cardio training! For example, If you like to run, than change your pace, vary your elevation, and push yourself! The goal is to reach stages of the session where you are feeling discomfort, but not pain. Then, pull back into a slow recovery pace before changing the variables and pushing it again. Keep it random, let your body be your guide, and keep it going for 45 minutes. Stretch for 5 minutes afterward.

  • Day 6

    Jump Rope Work

    20 min

    6

    Yes

    Jump Rope Work

    This circuit will get you hopping! 20 seconds of jumping rope, then 20 seconds of one of the below exercises. Repeat circuit for 20 minutes, doing as many rounds as possible. If you need rest, take a minute to recover and drink water. <a href="<a href="https://www.youtube.com/watch?v=f52yCX2JWbU" target="_blank">See a video example here</a>." target="_blank">See a video example here</a>. Stretch for 5 minutes afterward.

  • Day 7

    Rest

  • Day 1

    Cardio

    45 min

    1

    No

    Cardio

    Complete 45 minutes of varied-intensity cardio training! For example, If you like to run, than change your pace, vary your elevation, and push yourself! The goal is to reach stages of the session where you are feeling discomfort, but not pain. Then, pull back into a slow recovery pace before changing the variables and pushing it again. Keep it random, let your body be your guide, and keep it going for 45 minutes. Afterward, stretch for five minutes.

  • Day 2

    DB Work

    20 min

    10

    Yes

    DB Work

    This circuit is designed to make use of that one pair of light dumbbells that so many folks have laying around the house collecting dust! You don’t need heavy weights in order to tax your muscles and get a great total- body workout. <a href="https://www.youtube.com/watch?v=lGCqjHY4m4k" target="_blank">This video shows how</a> to target the major muscle groups, from Top to Bottom! Repeat circuit for 20 minutes, as many rounds as possible. If you need rest, take a minute to recover and drink water.

  • Day 3

    Cardio

    45 min

    1

    No

    Cardio

    Complete 45 minutes of varied-intensity cardio training! For example, If you like to run, than change your pace, vary your elevation, and push yourself! The goal is to reach stages of the session where you are feeling discomfort, but not pain. Then, pull back into a slow recovery pace before changing the variables and pushing it again. Keep it random, let your body be your guide, and keep it going for 45 minutes.

  • Day 4

    Heavy Ball Work

    20 min

    5

    Yes

    Heavy Ball Work

    This workout will get your machine working in a way it’s not used to- utilizing a heavy ball to tax your core and major muscle groups together. Training like an athlete- moving your hips, shoulders, and feet to generate torque and power -- will help you build strength, quickness, and move more efficiently. Repeat for 20 minutes doing as many rounds as possible. If you need rest, take a minute to recover and drink water. Stretch for five minutes afterward. <a href="https://www.youtube.com/watch?v=Hd165H5q_HI"_blank">See a video example here</a>.

  • Day 5

    Cardio

    45 min

    1

    No

    Cardio

    Complete 45 minutes of varied-intensity cardio training! For example, If you like to run, than change your pace, vary your elevation, and push yourself! The goal is to reach stages of the session where you are feeling discomfort, but not pain. Then, pull back into a slow recovery pace before changing the variables and pushing it again. Keep it random, let your body be your guide, and keep it going for 45 minutes.

  • Day 6

    Classic Circuit

    20 min

    5

    No

    Classic Circuit

    This is a classic bodyweight circuit that shows two options for each movement: Basic or Advanced. Since you’ve now been training had for two weeks, maybe you can try the advanced version and gauge your strength/stabilization level. <a href="https://www.youtube.com/watch?v=7HBQhZvUk2A"_blank">See a video example here</a>. Repeat for 20 minutes for as many rounds as possible. If you need rest, take a minute to recover and drink water. Stretch for five minutes afterward.

  • Day 7

    Rest

  • Day 1

    Cardio

    45 in

    1

    No

    Cardio

    Start your week with 45 minutes of varied-intensity cardio training. For example, If you like to run, than change your pace, vary your elevation, and push yourself! The goal is to reach stages of the session where you are feeling discomfort, but not pain. Then, pull back into a slow recovery pace before changing the variables and pushing it again. Keep it random, let your body be your guide, and keep it going for 45 minutes.

  • Day 2

    Stair Work

    20 min

    5

    No

    Stair Work

    In this workout, you’ll be targeting lower body and core muscle groups, while activating your energy systems to fire up your conditioning. Continue circuit for 20 minutes, for as many rounds as possible. If you need rest, take a minute to recover and drink water.<a href="https://www.youtube.com/watch?v=f52yCX2JWbU" target="_blank">See a video example here</a>.

  • Day 3

    Cardio

    45 min

    1

    No

    Cardio

    Complete 45 minutes of varied-intensity cardio training! For example, If you like to run, than change your pace, vary your elevation, and push yourself! The goal is to reach stages of the session where you are feeling discomfort, but not pain. Then, pull back into a slow recovery pace before changing the variables and pushing it again. Keep it random, let your body be your guide, and keep it going for 45 minutes.

  • Day 4

    Chair Work

    Chair Work

    4

    No

    Chair Work

    This is a circuit comprised of upper body, lower body, and core movements, and again you’ll complete an “active rest” in between rounds to keep your heart rate up and keep the fat burning! Continue circuit for 20 minutes, for as many rounds as possible. If you need rest, take a minute to recover and drink water. <a href="https://www.youtube.com/watch?v=pL14yTreCpE" target="_blank">See a video example here</a>. Stretch for five minutes afterward.

  • Day 5

    Cardio

    45 min

    1

    No

    Cardio

    Complete 45 minutes of varied-intensity cardio training! For example, If you like to run, than change your pace, vary your elevation, and push yourself! The goal is to reach stages of the session where you are feeling discomfort, but not pain. Then, pull back into a slow recovery pace before changing the variables and pushing it again. Keep it random, let your body be your guide, and keep it going for 45 minutes. Stretch for 5 minutes afterward.

  • Day 6

    Jump Rope Work

    20 min

    6

    Yes

    Jump Rope Work

    This circuit will get you hopping! 20 seconds of jumping rope, then 20 seconds of one of the below exercises. Repeat circuit for 20 minutes, doing as many rounds as possible. If you need rest, take a minute to recover and drink water. <a href="<a href="https://www.youtube.com/watch?v=f52yCX2JWbU" target="_blank">See a video example here</a>." target="_blank">See a video example here</a>. Stretch for five minutes afterward.

  • Day 7

    Rest

  • Day 1

    Cardio

    45 min

    1

    No

    Cardio

    Complete 45 minutes of varied-intensity cardio training! For example, If you like to run, than change your pace, vary your elevation, and push yourself! The goal is to reach stages of the session where you are feeling discomfort, but not pain. Then, pull back into a slow recovery pace before changing the variables and pushing it again. Keep it random, let your body be your guide, and keep it going for 45 minutes. Afterward, stretch for five minutes.

  • Day 2

    DB Work

    20 min

    10

    Yes

    DB Work

    This circuit is designed to make use of that one pair of light dumbbells that so many folks have laying around the house collecting dust! You don’t need heavy weights in order to tax your muscles and get a great total- body workout. <a href="https://www.youtube.com/watch?v=lGCqjHY4m4k" target="_blank">This video shows how</a> to target the major muscle groups, from Top to Bottom! Repeat circuit for 20 minutes, as many rounds as possible. If you need rest, take a minute to recover and drink water.

  • Day 3

    Cardio

    45 min

    1

    No

    Cardio

    Complete 45 minutes of varied-intensity cardio training! For example, If you like to run, than change your pace, vary your elevation, and push yourself! The goal is to reach stages of the session where you are feeling discomfort, but not pain. Then, pull back into a slow recovery pace before changing the variables and pushing it again. Keep it random, let your body be your guide, and keep it going for 45 minutes.

  • Day 4

    Heavy Ball Work

    20 min

    5

    Yes

    Heavy Ball Work

    This workout will get your machine working in a way it’s not used to- utilizing a heavy ball to tax your core and major muscle groups together. Training like an athlete- moving your hips, shoulders, and feet to generate torque and power -- will help you build strength, quickness, and move more efficiently. Repeat for 20 minutes doing as many rounds as possible. If you need rest, take a minute to recover and drink water. Stretch for five minutes afterward. <a href="https://www.youtube.com/watch?v=Hd165H5q_HI"_blank">See a video example here</a>.

  • Day 5

    Cardio

    45 min

    1

    No

    Cardio

    Complete 45 minutes of varied-intensity cardio training! For example, If you like to run, than change your pace, vary your elevation, and push yourself! The goal is to reach stages of the session where you are feeling discomfort, but not pain. Then, pull back into a slow recovery pace before changing the variables and pushing it again. Keep it random, let your body be your guide, and keep it going for 45 minutes.

  • Day 6

    Classic Circuit

    20 min

    5

    No

    Classic Circuit

    This is a classic bodyweight circuit that shows two options for each movement: Basic or Advanced. Since you’ve now been training had for two weeks, maybe you can try the advanced version and gauge your strength/stabilization level. <a href="https://www.youtube.com/watch?v=7HBQhZvUk2A"_blank">See a video example here</a>. Repeat for 20 minutes for as many rounds as possible. If you need rest, take a minute to recover and drink water. Stretch for five minutes afterward.

  • Day 7

    Rest