Are you stuck in a rut with your training? Have you tried different diets and workouts but you can't seem to shift the pounds around your mid drift? Are you using a fat burning supplement and still not noticing any change you had hoped for? If you are answering yes to these questions then it might be time to give something else a go, like my 15 minute fat burning circuit for instance.
When Can You Use The Circuit?
This 15 minute fat burning circuit can be used as a session on it's own by completing multiple rounds, or as a one off 'finisher' move at the end of another session you put yourself through. However you choose to incorporate the session there is one thing you should know, it is relentless from the moment you begin and until those 15 minutes are up so be prepared to sweat and work hard ;)
Why Is This Workout Effective?
It is effective because it is going to push you beyond what you normally do when you are in the gym. So with this in mind you are going to perform 5 different exercises and stay on each exercise for 3 minutes and move on. That's right, no rest after each exercise so when you get to the end you are going to be gasping for breath, but this is good for two reasons. First of all, this type of workout is going to raise your metabolism through the roof which is great for fat burn and continual fat loss during the rest of the day. Secondly, this workout is going to be fun and it will test you like you haven't experienced before, here it is...
3 Minute Rounds of as many repetitions. Rest at 15 minutes.
Squats - Using a barbell or a kettlebell perform as many narrow or wide stance squats which is a great exercise for the lower part of your body. Choose a weight which is going to work you and do not put it down until the 3 minutes are up. TIP: Once you lower yourself to 90 degrees, squeeze your bum muscles so that you work this area more.
Press Ups - Moving up to your chest, shoulders and arms come the press ups. Drop to the deck from performing your 3 minute squats and keep pressing for another 3 minutes until you reach the 6 minute mark. TIP: Flare the elbows out so that you work the chest further through its range of motion.
Box Jumps - Either use a box, a bench or a step and box jump onto it for another 3 minutes. If you are feeling brave you can use additional weight but if you are new to the exercise, stick to body weight. TIP: Bend the knees through jumping on and off the box to prevent discomfort in the knees later on.
Round The Worlds - This exercise involves using dumbbells and the movement is simple. Start with the dumbbells in front of your hips and perform a front raise which will then split at the top to represent the letter T. From here, drop the weights so that you are doing a negative side raise and repeat the move backwards. TIP: Get a rhythm going and concentrate on your breathing, this is a killer on the shoulder.
Ab Crunch - Perform as many ab crunches as possible in the final 3 minutes. Keep your feet on the floor and try to only use your abs to really feel it.
So the choice is yours, either finish with this as a 15 minute finisher or complete another couple of rounds. Hey, I don't want to put pressure on any of you, but this style of workout is something I love to perform. If you decide to finish with this, don't forget to consume your bcaa's and whey protein shake so that you recover well. Enjoy!!