Do-Anywhere Bodyweight Circuit Workout for Increased Fat Loss

This effective, no-equipment routine is easy to fit into any schedule!

Our Do-Anywhere Bodyweight Circuit Workout for Increased Fat Loss is perfect for all fitness levels!

Bodyweight exercise isn’t just for beginners. It is a great place for beginners to start, but seasoned athletes can benefit from it as well! Our do-anywhere bodyweight circuit workout for increased fat loss is a simple and easy-to-follow routine. But don’t let that fool you: It will get your heart pumping and calories burning!

Prioritize Your Health by Finding the Time

Burpees are one of the best fat-burning exercises out there!

Bodyweight workouts are perfect for busy days. One of the most common excuses we hear for skipping a workout is “not enough time.” But here’s a hard truth that is true for most of us: It’s not that we don’t have time. It’s actually a matter of wasting time doing other things. I’m not talking about time spent at work, school, or with the family. I’m talking about the time wasted scrolling social media in the morning or bingeing a TV show at night.

When you really think about it, how much time do you spend doing things that aren’t truly benefitting you in any way? Chances are good that you can come up with at least 10-30 minutes if you’re really being honest with yourself. And since you’re here reading this, it’s probably safe to assume that you’re trying to improve your health! 

Take a moment to look at all of the things you do in a day. Is there anything that you can swap or drop to free up some time for a quick workout? We bet there is! 

Do-Anywhere Bodyweight Circuit Workout for Increased Fat Loss

Resting in between sets of high-intensity exercise will help you recover and give the next set your all!

This bodyweight circuit workout can be modified to fit your schedule. Simply set a timer for 10 to 30 minutes and cycle through the exercises as many times as possible within that time limit. 

Don’t short yourself, though. If you have 15 minutes, do this workout for 15 minutes. If you have 30 minutes, do it for 30 minutes. Don’t just do the bare minimum if you’ve actually got the time to do more! The more effort you give, the better your results will be!

Perform each move for the designated number of reps and rest for the amount of time specified after each exercise. When your rest time after burpees is up, immediately go back to jumping jacks and begin the circuit again!

Before you begin, be sure to watch the instructional videos below in order to familiarize yourself with the exercises. 

  • Jumping Jacks40 reps / rest for 20 seconds
  • Air Squats – 15 reps / rest for 10 seconds
  • High Knees – 30 alternating reps / rest for 30 seconds
  • Burpees – 10 reps / rest for 30 seconds

Note: You can incorporate a push-up into each burpee if you’d like to make it more challenging!

Instructional Videos

Jumping Jacks

Air Squats

High Knees


If you enjoy this simple bodyweight circuit workout, we think you might also like to try these do-anywhere routines:

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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