I like to do complexes at the end of a workout in place of traditional machine based workout when I am pressed for time, not at a traditional gym and need to use my own bodyweight, or when I feel my conditioning/endurance needs work.

Body weight complexes are also a great idea if you hate long boring sessions on the cardio machines.  Besides if you’re doing those long boring sessions on the cardio machines because you want to lose fat, you’re wasting your time.  Yep, I said it.  Try doing these bodyweight complexes and then tell me which one is harder.  If you want to burn fat, intensity wins the day and that’s what these workouts are all about.  INTENSITY.

The goal of this workout is to complete 3 rounds without stopping.  I have provided modified versions of ALL exercises just in case you find an exercise doesn’t agree with you.  I have included video links for reference, form, and technique cues along with my own personal notes to you!

Your goal should be to complete 10-12 repetitions of each exercise.  Have fun!

10 reps of each exercise.  3 Rounds without stopping

  1. Squats: http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-squat
  2. Split Jumps:  http://www.bodybuilding.com/exercises/detail/view/name/split-jump
  3. Pushups: http://www.bodybuilding.com/exercises/detail/view/name/pushups
  4. Burpees: http://www.bodybuilding.com/exercises/detail/view/name/burpee
  5. Mountain Climbers: http://www.bodybuilding.com/exercises/detail/view/name/mountain-climbers   Perform Your Mountain Climbers slowly rather than explosively to really work your core.

Modified Version of Exercises: 

  1. Squats  http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-squat    If you find your knees hurt doing squats, then only bend as far as you can
  2. Split Squats:  http://www.bodybuilding.com/exercises/detail/view/name/one-leg-barbell-squat    Elevation is Optional.  No weight is necessary
  3. Pushups:http://www.bodybuilding.com/exercises/detail/view/name/pushups   You may do pushups against the wall, on your knees, but every work at least attempt ONE repetition on your toes
  4. Inchworm: http://www.bodybuilding.com/exercises/detail/view/name/inchworm
  5. Mountain Climber:  http://www.bodybuilding.com/exercises/detail/view/name/mountain-climbers