I used to do bw circuits and not feel like I was dropping much fat. After doing a few of Ross Enamait's routines, I realize that I was not doing them hard and fast enough.
Try six circuits of this. Feel free to change the reps so that you feel like you have 2 reps left in you on the first go around.
6 rounds, no rest between exercises, 30s between rounds.
5 burpees (w/ a jump on each)
5 pushups
10 body weight squats
50 jumping jacks (speedy ones)
You really should be dying about round 3. You will be forced to pause and look around for a defibrillator, just in case. Keep going, as hard and fast as you can. It's your OWN max effort that will give you the fat burning effect. If you give it your ALL, you will see the effect.
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