I’m using a circuit training method to get my bodyfat below 10%. Here is one workout that kicks your ass and can be done in 25 minutes.
*Buy a heart rate monitor so you can track yourself. You’re aiming to get up to 80% of your max heart rate during each circuit.
Warmup-60 Jumping Jack with press movement, light or no weights https://www.youtube.com/watch?v=e3RtakC16jQ
Wide Stance Bodyweight Squats-20 reps
Twisting T pushup-10 reps per side https://www.youtube.com/watch?v=-SgeUqvNzag
Elbow to Instep Lunge-12 reps per side https://www.youtube.com/watch?v=UPxSNWAXlFM
Burpees- 12 reps
Bodyweight Row-15 reps
1 Legged Deadlift- 12 reps per leg
1 Minute Pushup Plank Hold- 60 seconds- Basically, its a plank position held at the top of the pushup position.
Wall Squat Hold-30 to 60 seconds
Repeat 2 more times after 60 seconds of rest (or your heart rate drops below 60%) You can do more if you’re feeling incredibly pumped but give it some time. Follow with a mile run at the fastest you can manage.
Do this for 4 weeks, 3 x a week.