Posted on May 10, 2017 by Jenny Cromack
I love a good circuit training session, I don’t think there is a better fat burning workout around and you get more ‘bang for your buck’ too:
- Fat burning
- Calorie guzzling
- Improved muscle tone
- Increased fitness levels
So whilst I’ve called this a fat burning workout, you’re also going to reap all of the above benefits too.
To optimise fat burning during this workout I’ve focused on using a mixture of high intensity exercises, alongside compound exercises, as these are more effective than isolation exercises at burning calories as they use more muscle groups. Aim to keep rest times between exercises to a minimum, taking no longer than 30s rest between exercises. Not only should this fat burning workout blast calories during the workout, but your metabolism should also remained fired up for a good few hours after, enhancing the fat burning effect!
So what are you waiting for – grab your trainers and a water bottle and give this fat burning workout a whirl.
Start your workout with a good warm up, and then you’re ready to begin!
I love starting this session with a quick 4 minute tabata to really get the heart rate working!
Tabata
20sec x star jumps / 10sec rest
20sec x burpees / 10sec rest
20sec x squat jumps / 10sec rest
20sec x mountain climbers / 10 sec rest
Now you have done your tabata and your heart rate is nice and high, get cracking with the following two circuits!
Circuit
Depending on your fitness levels, we’re going to perform 3-4 rounds of each circuit. To keep you motivated you’re going to do a drop-set circuit, so each round has less reps to do, as follows:
Round 1 – 20 reps
Round 2 – 15 reps
Round 3 – 12 reps
Round 4 – 10 reps
Circuit 1
A. Squat Jumps
B. Dumbbell Squat & Press
C. Press Ups or Dumbbell Chest Press
D. Bunny Hops
E. Glute Bridges
F. Ab Crunch
Circuit 2
A. Power Lunges
B. Walking Lunges
C. Bent Over Rows or TRX Rows
D. KB Swings
E. Lateral Lunges
F. Plank – hold 60s/45s/30s/20s
Remember to finish each workout with a thorough cool-down too.