Bodyweight exercise training is an inexpensive, fast, and effective way to burn fat without cardio. You really don’t need to go to a gym if you want to lose weight, burn belly fat and have a flat stomach.

You know why? Because the truth is, diet is the most important part of losing fat, and as long as you eat a good diet and eat fewer calories than you need, you can lose weight and burn belly fat on almost any program. .

But in today’s crazy economy, most people don’t have the money to join a gym or get a personal trainer or have a treadmill at home, so we have to find cheaper and even FREE ways to burn off Abdominal fat.

So I want to give you this seven-exercise bodyweight circuit that really targets the body for fat loss. We don’t need any fancy equipment, and you can do it in the comfort of your home, at any time of the day. You can also do it while traveling.

Below is an outline of the circuit of seven exercises:

1) Jumps
2) Y-squats
3) Spiderman lizard
4) reverse lunge
5) Plank to lizard
6) Prisoner Siff Squat
7) Cross Body Mountain Climber

For each of these exercises, you’ll want to do 8-12 reps, and if you’re really strong and fit, you might even do 15 reps. Perform the circuit without rest between exercises. Once the circuit is complete, rest for 1 minute, and then repeat the circuit up to 3 times total.

When performing the Y squat, be sure to extend your arms into the “Y” position and squeeze your shoulder blades together. That helps work your upper back without rowing equipment.

For the Spiderman pushup, you’ll want to bring your knee up to your elbow and then back down, alternating sides. This is a tough exercise, so if you’re a beginner, just use regular pushups.

With the reverse lunge, you can keep your arms at your sides, or if you want to work your upper back, you can place your hands behind your head in prisoner position.

If you choose to do the reverse prisoner lunge, be sure to keep your elbows back and shoulder blades together, otherwise there is no benefit to doing the exercise this way. It’s hard to work your upper back without equipment, so the more often you use the “prisoner” style of exercise, the better.

For the prisoner, squat down, stand on the balls of your feet, place your hands behind your head, and squat down. This works your calves and quads more than a normal bodyweight squat.

The last exercise is the cross-body mountain climber. In this exercise, you’ll get into a push-up position, arms extended, and bring your leg to the opposite elbow, making sure to keep your hips flat on the ground.

So you can see how many of these exercises involve pushing, forward flexion of the abs, hip flexion, and quite a bit of quad work. All of these exercises combine to give you a fun weight loss workout that you can do in the comfort of your own home WITHOUT equipment.