30 Minute Fat Torching Circuit Workout:
It’s no secret that circuit training is the way to go for high-level fat burn. It keeps your heart rate pumping and your body moving through resistance, aerobic, anerobic and body weighted movements thus working to shape muscle and torch fat simultaneously.
The Low Down:
(from livestrong.com, workout adapted)
Circuit training is a quick and efficient workout that works to gain muscular strength and endurance. Exercises are performed at various stations, and weight resistance can be easily selected by placing a pin in the desired weight. A full-body workout can be completed in as little as 30 minutes.
Two to three workouts weekly for 30 minutes will increase strength (the ability to lift heavier weights) and endurance (the ability to lift a weight many times).
Chest, Shoulder and Triceps
Complete 3 supersets of 10 to 12 repetitions for each exercise.
Your choice of: Skipping, Jumping Jacks, Skaters, Bench Hops, Burpees for 45 sec between each superset. 30 sec rest before you begin the next one.
- Seated or Vertical Chest Presses - With arms bent and gripping the handles, press arms forward until fully extended. Hold, then slowly return to the starting position.
- Peck Deck - In a seated, upright position, bend arms and place forearms on pads or grip handles. Squeeze the chest and bring pads or handles together, hold, then slowly return to the starting position.
- Overhead Press - In a seated, upright position, bend arms and grip handles. Lift the arms up until they are fully extended. Hold, then slowly lower, returning to the starting position.
- Lateral Raises - In a seated position, bend arms and place hands against pads or grip handles. Lift the pads or handles out to the sides, hold, then slowly return to the starting position.
- Tricep Pushdowns - Bend the arms and grip the bar while standing. Push the bar down towards the thighs until your arms are fully extended. Hold, then return to the starting position.
Back and Biceps
Complete one to two sets of 10 to 12 repetitions.
Your choice of: Skipping, Jumping Jacks, Skaters, Bench Hops for one minute between each superset. 30 sec rest before you begin the next one.
- Lat Pulldowns - Sit and arch your back slightly. Keep your legs bent with knees under roller pads and hands gripping the ends of a lat bar. Begin the exercise by squeezing the shoulder blades together and pulling the bar towards your chest. Hold, then slowly return to the starting position, relaxing the back muscles and letting your shoulder blades separate.
- Seated Row - Sit with back your straight, knees slightly bent and hands gripping the bar. Start by squeezing the shoulder blades together and bringing the bar towards your ribs. Hold, then slowly return to the starting position, relaxing your back muscles and letting your shoulder blades separate.
- Bicep Curls - In a standing position, extend your arms towards the thighs and grip the curl bar. Bend the arms, keeping the elbows down, and squeeze the biceps to bring the bar up to your chest. Hold, then slowly return to the starting position.
Lower Body and Ab ExercisesFor legs, complete 3 supersets of 12 to 15 repetitions.
Your choice of: Skipping, Jumping Jacks, Skaters, Bench Hops for one minute between each superset. 30 sec rest before you begin the next one.
- Leg Extensions - Sit with your back straight, legs bent and feet under the roller pads. Extend the legs, bringing your feet up to a horizontal position. Hold, then slowly lower to the starting position.
- Seated Leg Curls - Sit with your back straight, legs extended, knees under the pad and feet above the roller pad. Bend your knees, bringing your feet down towards the floor. Hold, then slowly lift towards the starting position.
- Machine Crunches - Sit with your back straight, the chest behind the pad with arms at sides. Tighten your ab muscles and bend the torso, bringing the pad down to your thighs. Contract the ab muscles, holding the pad down, then slowly relax the abs, bringing the pad up to the starting position.
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