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

10 - 20
lunges both sides
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
20 - 30
cossack squats

1st set
 cossack squats

30 secs
10 - 20
1st set 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
10 - 20
2nd set 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
10 - 20
3rd set table push ups
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
5 - 10
1st set 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
5 - 10
2nd set 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
5 - 10
3rd set 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
5 - 10
1st set close pull ups

30 secs
10 - 15
single leg hip bridge
 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
5 - 10
2nd set 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
5 - 10
3rd set close pull ups

30 secs
10 - 15
single leg hip bridge

30 secs
8 - 10
handstand wall walks
 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
10 - 15
clap push ups
 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
5-8
1st set 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

2nd set
 30 secs
5-8
2nd set 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
5-8
3rd set 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
 5-8
1st set 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
5-8
2nd set 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
5-8
3rd set ice cream makers

30 secs
5-8
bridge rotations
 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
8 - 12
superman push ups
 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

5-8
muscle ups
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
20 sec
AMRAP Burpees
 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
60 secs
AMRAP Hindu push ups

60 secs
1st set AMRAP Hindu squats

30 secs
static bridge

30-60 secs
60 secs
AMRAP Hindu push ups

60 secs
1st set AMRAP Hindu squats
1st set AMRAP Hindu squats

30 secs
static bridge

30-60 secs
60 secs
AMRAP Hindu push ups

60 secs
1st set 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

10
As many Hindu push ups
sets as
you can do 100m
in 10 mins walk down in a fast pace

10 - 15
diamond push ups

Circuit #16
1
burpees

10 secs
2
burpees

10 secs
3
burpees

10 secs
 4
burpees

10 secs
5
burpees

10 secs
6
burpees

10 secs
7
burpees

10 secs
8
burpees

10 secs
9
burpees

10 secs
10
burpees

10 secs
9
burpees

10 secs
8
burpees

10 secs
7
burpees

10 secs
6
burpees

10 secs
5
burpees
 burpees

10 secs
4
burpees

10 secs
3
burpees

10 secs
2
burpees

10 secs
1
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

20 secs
squats
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

20
hanging leg raises

10
pull ups

Circuit #20
until failure
Static wall squat (90 degrees angle)

until failure
Static wall squat (100-110 degrees angle)

until failure
Static wall squat (120-130 degrees angle)

until failure
Static wall squat (140-150 degrees angle)