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I keep getting emails and comments from people who want more info on circuit training/interval training workouts, so today I’m delivering!
Here is a video I filmed a few months ago of a pushup/burpee circuit. This circuit takes less than 10 minutes and is absolutely BRUTAL. Circuit training like this is great for fat loss and building strength. And best of all you can do it at home, in your office or in a hotel room. There’s no equipment needed.
If this is too hard for you, lower the number of rounds you do. Instead of starting at 9 pushups and 1 burpee, start at 5 pushups and 1 burpee.
You can also follow along with this workout if you’d like in your living room/bedroom or office.
P.S. – Dont make fun of me for sucking wind at the end 
. Leave a comment below and let me know what you think!
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Vic Magary is a personal trainer, a US ARMY veteran and karate/taekwondo black belt. You can get a proven fat loss plan by picking up my 31 Day Workout Manual or by signing up for my Free Newsletter |
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How freaky! I did this circuit this morning! I fancied doing something different and I remembered reading about it in your fat loss article.
I only did 5 rounds and I was seeing stars!! I’m glad you did a video so I can see your rests in between and your push up form. I’m sure I was all over the place as I didnt really steady myself in between!
But yeah, brutal and very rewarding!
Thanks!
Tusc
@ Tusc: Glad you enjoyed the Push and Burp circuit. And yes, reducing the number of rounds to be appropriate for your personal fitness level is the way to go. But 5 rounds is no joke. . . great work!
You’re a machine, aren’t you? ‘Fess up.
@ Natalee: Funny, when I watch the video I think. . . oh man, I’ve got some work to do. I guess it’s all a matter of perception. But I like the idea of being a “machine”. Lol. Thanks!
Hey Vic…
We do a game called 21…you guessed it 20 push ups followed by 1 crunch etc. We will combine your push/burp at 11 (10 & 1) tonight with an 11 hindu squat and crunch
for time of course! And yes I am considered the head torturer!
John
Ok I lied…We went 11 push/burp the 11 Hindu squat/V-up, then 11 V-up/Hindu squat, then 11 Burp/Push…20 minutes.
Relentless baby, Relentless
@ John: Oh DAMNNN. . . you are relentless! I appreciate you giving the Push and Burp a run with your people. Always good to hear from fellow UBBT folks!
Hey Vic, I’m going to try this tonight and see how I get on. I don’t know if my Scottish body is ready for this level of abuse but I guess I’ll find out soon.
@ Mike: Have fun with the Push and Burp! Remember to scale the drill appropriately for what ever state of fitness your Scottish body is in! Take care.
Nice workout Vic! Burpees are absolutely brutal. I’ll use this one next time I’m away stuck in a hotel with a crappy workout room.
Cheers
Scott Kustes
Life Spotlight
@ Scott: Yes, that workout is perfect for the hotel room. . . no equipment needed and done in under 10 minutes!
Hi vic, great site, came across it by total accident & not have it bookmarked & subscribed to for updates..
tried the workout tonight with the wife & i was glad to see the end of it..hopefully I can build on this & help lose the stone I’m wanting to get rid of
keep up the good work & thanks again.
@ steven: Many thanks for your comment and kind words. Good luck on losing the stone!
Very cool doing this one with you this morning Vic
I couldn’t keep up (obviously) and didn’t even do the 7 and 5 push ups, but it was like you were in the room spurring me on!
Great idea to create the video real time
Thanks!
Tusc
@Tusc: Glad you enjoyed the workout. You might see some more circuits done in “real time” so you can follow along. Thanks!
Circuit training and high intensity exercise is the bomb!
I used to take long rest periods between sets and basically hardly elevated my heart rate and it did not achieve what I was looking for in respect to increased vascularity and muscle growth.
Now I train with little rest and it seems I have become leaner and my muscle mass has seemed to increase. I don’t think I will ever work out any other way than in circuits with low rest ever again.
Great post man I like the site, good information.
Cheers,
Joshua
@Joshua: Right on, man! Keep killing those circuits and glad to hear you like the site.
Damn you man!
Jusrt finished it, had 10 spare minutes and I gave it a try, with diamond push ups and one foot put on the other, to put more emphasis on innner pec and abs.
I’m writing you being still barely able to talk.
Feels good.
I’m doing some more before shower.
Cheers from sunny Rome,
Keep it up
@Valerio: Always good to hear from sunny Rome! And yes, those burpees will often rob you of your ability to talk.
I love this. I missed my workout this morning because of Baby so I’ll try this when I get home.
@Yum Yucky: Bodyweight circuits are perfect for when you’re short on time and can’t make it to the gym. Enjoy the Push and Burp!
I’m back to say that I did this workout this morning and BOY did I work up a sweat! I really underestimated, but I got through it and added on 20 more push ups at the very end to bring it on home!
You’re right…this workout rocks! I did it this morning (started with 8…guess I’ll have to do 9 now…). First time I did it during metamorphis Thanksgiving week thought I would die! Still basically want to die, but love it!
And yes, I love to see you “sucking wind’ but I was cheering you on in my living room! You rock!
@ Julie: Thanks, Julie. I think it’s great that my clients love to see me suffer.
Push and burp is better than push and puke. That looks good. I’m going to do it right after I finish checking emails. I’ll let you know how it went.
Vic…you are a Monster. Keep pushing brother.
Away from the baby for the first time in a year. Need to start somewhere. What a good place to start. Brutal, but over fast. Hoping to lose the baby weight. What a great workout for the hotel room (except for the people below me!)
Awesome – I’ve been looking for something like this and I’m so glad you use Vimeo (Youtube is blocked here at work) so I could see you exercise. As a dad I don’t have a lot of time to exercise and this will surely kick my ass. Found you via Art Of Manliness – love the site! Bookmarked you and grabbed your feed – I look forward to reading more.
Great stuff. You’re post on Art of Manliness hit me between the eyes. I’ve had success since I joined a gym here in September (down to 311 from 350, yeah… I’m a big dude) and I had a good routine going for awhile but in the last few weeks just lost all motivation.
Bottom line, my last workout was the exact thing you described (overweight guy hits treadmill for 5 min, a few reps of uninspired weight lifting and making an extra walk around the free weights to get a 2nd look at a gal that had walked by earlier… immature I know)
After I read that opening to your post on AoM I checked out your site and am on board. Tomorrow I’m going grocery shopping with your food list and hitting the gym to start the fat loss workout routine.
I’ll let you know what kind of progress I see. Thanks for this site.
Thanks Colonel!
Slow and steady wins the race. Keep up the intensity and stay consistent and you’ll keep seeing results…
Keep me updated on your progress (take pictures every 2 weeks as well)
Vic you are a legend!
I found your website through fitnessblackbook.com and have to say it is awesome! I’ve found out more in a few days reading your site than any gym instructor has ever taught me, just completed the push and burp and my heart is racing! Im gonna get started on the 31 day challenge and can’t wait to see the results!!
So you ARE human! It’s nice to see you panting along with us. Albeit, I’m panting at the 3rd pushup but hey, it’s all good. Thanks for leading from the front.
Oh Erica, the push and burp is a doozy! Even when I’m in tip-top shape, that one will get me huffing and puffing.