Posted on August 01, 2018 by Kate Halsall
I do love a good circuit. Whether it’s to teach in a class, to go through with a client, or to do in my own time; there’s something to be said about the quick fat burning blast you can get from this style of training. The possibilities are endless: limited rest between exercises, a mixture of timed and for reps exercises, body weight or equipment based, any number of “stations” or exercises – anything honestly goes! So here are two fat burning circuits that I have used previously – I’m just not going to tell you who with! But trust me, they work!
With a body weight circuit, you need to up the reps a little so that you still feel like you’re getting a great workout. With the equipment based circuit, you want to pick a weight that you can just complete the amount of reps specified and not be able to do many more. Keep the rest between each exercise to a minimum. If you’re just doing the circuit and no other training, the magic number is always 3 – so complete the circuits 3 times. If you’re adding the circuit to your existing training but a bit of a HIIT style blast – just go for it!
Always make sure you warm up first.
Body Weight Circuit
- 45 seconds Ninjas (jump forward, run back)
- 12 Reverse and Side Lunges (one reverse lunge one side lunge same leg, then repeat on the other leg – oh and it’s 12 EACH LEG)
- 45 seconds Plank
- 12 Narrow and 12 Wide Squats
- 45 seconds 10 High Knees 10 Low Knees
- 12 Staggered Hands Press Ups
Equipment Based Circuit
- 30 seconds Skipping
- 10 Barbell Squat and Press
- 30 seconds Hanging Knee Tucks
- 10 Inverted Rows
- 30 seconds Box Jumps
- 10 Feet Elevated Press Ups
I know what you’re thinking – where are the kettlebells Kettlebell Kate – don’t worry, just wait till my next workout blog!
But on a serious note, a circuit does not have to be complicated to be good and effective! I try and hit the whole body with mine, and failing that I at least target the big muscle groups for the biggest calorie burn.