Is all natural weight loss among your wellness goals? It is for many who are weary of yo-yo diets, miracle food promises and equipment gimmicks that torch more dollars than fat. But all of that can be set aside and exchanged for an effective all natural weight loss workout that will melt the fat while simultaneously strengthening and toning your muscles. Ready to find out about this powerful circuit training workout?
Recently, I wrote a blog titled, The Perfect HIIT Workout. Take a look at it when you have a moment. In it we explored the highly effective fat burning, all natural weight loss effects of high intensity interval training in which a sequence of very high intensity movements with brief rest periods between sets is performed. As if that wasn’t intense enough, today, I want to add another element to take it to even higher heights of fat burning and strength training efficiency. Introducing Circuit Training.
Circuit training is, simply defined, a circuit of movements that work the entire body. Each movement is performed for 30-90 seconds with a brief, 10-30 second rest before hitting the next move with equal intensity. This process continues for 10-15 movements and the entire circuit is then repeated 3-5 times.
The beauty of circuit training is that it is time efficient. Since you are working one body part, say arms, then moving on to shoulders, each part is resting while the next is working. That allows you to move swiftly through the circuit saving time but also staying in a constant state of motion thus burning more fat.
Now, here comes the fun. We add HIIT, to the mix. When High Intensity Interval Training meets Circuit Training watch out! Talk about some serious fat burning, all natural weight loss potential.
This dynamic duo is very easy to implement. At home or in the gym, this is a can do anywhere, anytime routine making it one of the most efficient and effective routines for your all natural weight loss goals.
To bring it all together, I have a fantastic, all natural weight loss, fat burning, muscle building, powerhouse routine designed for you.
1. Warm Up
Jogging in place or jump rope is a perfect way to warm up. Work at a light to moderate pace for about 5 minutes.
To sprint means to run as fast as you can for short distances. You can sprint on a treadmill or even a stationary bike. Complete 30 seconds of sprinting. Hit it as hard as you can!
3. Bicep Curls
Holding a dumbbell in each hand, palms facing forward, simply curl the dumbbell up toward he shoulder. Squeeze and return to the starting position. Repeat for 20 reps.
4. Shoulder Presses
Using dumbbells or any other weighted object press the weights straight up from shoulder height and down again. Complete 20 presses on each side. Make the weight challenging but not so difficult that you cannot complete the set.
5. Jump Squats
Begin in a standing position with feet shoulder width apart then squat down. Then, propel yourself up with a swift jump. Land, and squat again. Repeat this 10 to 15 times. You can add weight as your strength improves.
6. Push Ups
Perform 20 push ups. You can use any hand, foot position you like, even mixing them up from one set to another.
Sprint for another 30 seconds.
Start by standing up straight. Squat all the way down so that your palms touch the floor. Kick your feet back into a push up position, then hop your feet forward again, and jump up. This should be a dynamic, powerful, swift movement. Complete 10 reps.
Lie on the floor with your hands lightly supporting your neck. Gently roll up the spine into a crunch and squeeze those abs. Repeat 30 times.
10. One More Sprint
Perform another 30 second sprint.
There you have it. High Intensity Interval Training meets Circuit Training and ignites your all natural weight loss, fat burning furnace!
Are you ready to feel the burn and reach some goals with circuit training? Let’s do it! TODAY!