Did you know that total body circuit training workouts are one of the best ways to tone muscle and burn fat? Here is a total body fat burning circuit that will do just that!
You will need an interval timer, water and a towel because you are going to sweat hunny, but you will feel SO good after. You can do this workout up to 3 times a week and you should take at least 1 day off in between workouts. Do each exercise with a moderate amount of weight and a steady moderate to fast pace. The goal is for you to keep your heart rate elevated the entire time to burn more calories and fat.
You can use whatever you have at home or the gym to do the workout including bodyweight, cans, dumbbells, cable machine, barbells, kettle bells and resistance bands. Feel free to swap out equipment and use what you have available. For example, if you don't have a barbell you can use dumb bells, kettle bells or resistance ands or cans.
Warm up: 10 Squat jacks alternating with 10 pulse squats – 3 minutes
The Fat Burning Circuit:
Do each exercise for 30 seconds and take a 15 second rest between each exercise. Complete the entire circuit 3 to 5 times without taking a break between circuits then move on to the finisher.
1) Barbell squat with high back row
2) Full Bicep Curls (bring biceps all the way down to the front of your leg then bring it all the way back up)
3) Half Bicep Curls (stop the curl halfway then come all the way up)
4) Alternating bent over back rows
5) Full barbell shoulder press
6) Half barbell pulsating shoulder press
7) Lateral ( side to side) squats using a step and holding a 10lbs weight ( it’s ok if you don’t have a step)
8) Chest press (these can be completed on the floor, an balancing ball or bosu ball if you do not have a bench)
9) Knee to chest reverse crunches
10) Cable back row
Finisher: Leg extensions 20 seconds work and 10 seconds break for 5 minutes (If you do not have a leg access to a leg extension machine you can do alternating reverse lunges).
Now clap fo' yourself cause you did that!!!
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