Today I’d like to give you an exciting full body fat loss circuit training workout that will help you burn fat, get you fit and strong, and leave you feeling great in just 40 minutes. So if you want to burn fat, tone up, and get fit then this workout is for you.
Another great advantage of this workout is that all you need to complete it is a set of dumbbells, a stability ball, and a step. A cardio machine is advised for your fat loss interval training component.
The fat loss circuit training workout I’m about to provide you with is an example of the type of circuit training workouts that are a key component of Fitter U™ fat loss fitness program.
So here’s how it’s going to work. We’re going to take 6 fat burning exercises and set them up in a circuit training routine. For each fat burning exercise you will be completing as many repetitions as possible in a 30 second time period. After each exercise you will then rest for 30 seconds before moving on to the next one. Once you’ve completed the entire first set you can then grab a sip of water and rest for 1-2 minutes.
After your 1-2 minute rest period, you will then choose a cardio machine and perform 5 minutes of fat burning intervals. The interval training component is a great way to spike your metabolism and burn further calories in just a few minutes. For these fat loss intervals you will be working hard for 10 seconds and recovering for 50 seconds. This will be repeated 5 times for a total of 5 minutes.
For instance, if you are on the bike you would pedal as fast as possible (at a good resistance) for 10 seconds and then follow that with a nice and easy 50 second recovery. Got it? Awesome!
Both the circuit training and interval training sequences are repeated twice.
So here’s how the workout structure will look:
Warm-up
5 minutes light cardio
CIRCUIT 1 (30 sec. work, 30 sec. rest)
Standing lunges Plank Step-ups with biceps curls and shoulder press Push-ups Stability ball crunches Ball squats (against wall) with biceps curls
Rest 1-2 minutes
INTERVAL TRAINING 1 (10 sec. hard, 50 sec. recovery)
Rest 1-2 minutes
CIRCUIT 2 (30 sec. work, 30 sec. rest)
Standing lunges Plank Step-ups with biceps curls and shoulder press Push-ups Stability ball crunches Ball squats (against wall) with biceps curls
Rest 1-2 minutes
INTERVAL TRAINING 2 (10 sec. hard, 50 sec. recovery)
This entire fat loss circuit training workout should take you no more than 40 minutes.
Give it a shot and experience the Fitter U™ difference.
Yuri Elkaim is SelfGrowth.com’s Official Guide for Fat Loss. He helps millions of busy health conscious individuals lose fat while sculpting lean muscle with just 3 short enjoyable workouts a week. Watch his new You Tube Video for all the exercises from this article! And as a special bonus, you'll receive a FREE special offer to receive one of Yuri’s FREE Fitter U™ fat-burning workouts to help you create a fit and lean body!
