Bodyweight exercises are a great way to build strength and burn fat. Here’s an example of a bodyweight conditioning circuit that I use with some of my clients. You can use this circuit as is or change the exercises for a short hard interval training session.

30 seconds of star jumps
30 seconds rest
30 seconds of bodyweight squats
30 seconds rest
30 seconds of mountain climbers
and 30 seconds of rest

Complete as many reps as possible in each 30 second work phase. Start with 2-3 circuits and steadily build the number of circuits. Other options to increase the difficulty include reducing the rest time between sets and adding further exercises into the circuit. As always you should start slowly and build up the intensity over time.

If you set goals at the beginning of the year, it is now a good time to revisit your short to medium term goals. If you like many people use 12 weeks as a basic time frame, you are now almost 3/4 the way through your initial period. So are you close to reaching your goals? Have you changed your eating and exercise patterns? Are you well on your way to loosing the bodyfat your wanted? If not, have you implemented some strategies to help you get where you want The ball is definitely in your court.

Tip #2 The Sunday Ritual
by Dr. John Berardi To ensure that good foods will be available when you need them, use the Sunday Ritual. This is performed by setting aside three hours every Sunday to write out your menu for the week, shop for the week, and prepare your meals for the week. Cook all the meat, chop all the vegetables, measure out all the yoghurt and/or cottage cheese, and distribute all the powders. Have them ready and set aside so that you can grab them in the morning and bring them with you regardless of what your day holds in store for you.

SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!