Bodyweight Circuit Training

Bodyweight circuit training is commonly ignored by so many people. Why? It is hard! Most people buy into the hype surrounding the latest gadgets that are promoted on infomercials.


If you can not work with your own body weight than you have no business using external loading such as barbells and dumbbells.

Push Up Workout Plan

With this push up workout plan as part of your bodyweight circuit training you are going to combine sets of various push ups with periods of cardio. This may be one of your ways to workout at home or you can go to the gym. It is up to you. I do mine outside. It is a very flexible workout.

By combining resistance training exercises(push ups) with cardio(steps ups, treadmill, sprints etc) you are creating your own fat burning workout plan.

The push up circuit training workout plan:

The push up sets last for one minute. Do as many as you can. If you need a break, take one, but try to squeeze out some more repetitions after the break.

The cardio portion will last for 3 minutes. You can do step ups, brisk walking, treadmill, elliptical or any other cardio exercise that keeps your heart rate in your target heart rate zone for fat loss.

  • Warm up. 7 minutes. Do the warm up video that is provided twice.


  • Standard push ups.
  • Cardio - 3 minutes
  • Wide push ups
  • cardio - 3 minutes
  • diamond push ups - see video if needed

  • cardio - 3 minutes
  • decline push up - see video if needed

  • cardio - 3 minutes
  • In Out push ups. Start in standard push up position. as you go down you move your right arm out On the up movement, you come back in. Do 4 times right, then 4 times left. Complete for 1 minute.
  • cardio - 3 minutes
  • Plyometric or clap push ups. See video if needed

  • Cardio - 3 minutes
  • Cool down - 5 minutes.


You can use this pushup workout plan as an excellent way to bust out of a rut or plateau.


Bodyweight circuit training is an excellent way to build strength, flexibility and increase your metabolism to boost fat loss.



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