Circuit training, which combines cardio and strength training maximizes fat burning and helps you tone muscle. Circuit training burns approximately 10 calories per minute and 30% more calories than a standard weightlifting routine. Try and alternate between the 2 intense workouts below to ramp up your fat burning, and muscle sculpting results.
Workout 1:
1. Barbell Row with Box Jumps
Set up barbell. Weight should be 30% below your 1 rep max. Perform 100 box jumps between each set.
3 x 12-15 barbell row (superset with…)
3 x 100 box jumps
2. Burpees with Clean and Press
Set up the barbell 50% below your 1 RM
Complete 20 burpees with 10 clean and press
3 x 20 burpees (superset with…)
3 x 10 clean and press
3. Leg Extension with Squat Jumps
3 x 15 leg extensions (30% below your 1 RM) (superset with…)
3 x 30 squat jumps (bodyweight only)
*Rest 2-minutes between each set
incorporate pull-ups and dips into routine. Perform 1 set until failure.
Workout 2:
1. Barbell Bench Press with Box Jumps
Set up barbell. Weight should be 30% below your 1 rep max. Perform 100 box jumps between each set.
3 x 12-15 bench press (superset with…)
3 x 100 box jumps
2. Burpees with Deadlift
Set up the barbell 50% below your 1 RM
Complete 20 burpees with10 stiff leg deadlifts
3 x 20 burpees (superset with…)
3 x 10 stiff leg deadlifts
3. Squat with Squat Jumps
3 x 15 squats (30% below your 1 RM) (superset with…)
3 x 30 squat jumps (bodyweight only)
*Rest 2-minutes between each set
incorporate pull-ups and dips into routine. Perform 1 set until failure.
