Fat Burning Circuit Training

Fat Burning Circuit Training

 

You don’t need much equipment to burn fat and elevate heart rate. Here are two quick, fat burning circuit training routines that will take you to the next level. Putting the two routines back-to-back makes a fantastic full-body workout that’ll have your muscles screaming and your fat melting.

 

To fry body fat we need to get big muscles moving and using Tabata (20seconds of work to 10 seconds of rest) in these fat burning routines lifts the intensity to another level.

 

AMRAP stands for ‘As Many Reps As Possible’ and I need you to smash out reps at 100% effort, dont’ hold anything back. Fat burning circuit routines are hard and fast but fun. Let’s go….

 

Fat Burning Circuit Training – Tabata Lower Body Workout

 

 

Equipment required – GYMboss or watch

Time required – 10 minutes

Difficulty – 8/10

 

 

 

 

Jump Lunges – AMRAP for 20 seconds – Then rest for 10 seconds.

Frog Squats – AMRAP for 20 seconds – Then rest for 10 seconds.

 

Repeat this sequence 4 times in total.

 

Then rest for 2 minutes.

 

Repeat the whole workout once more.

 

 

Form Guide

 

Jump Lunges

 

Take a big step forward and drop into the lunge position, jump powerfully up and switch legs in the air, using the arms helps your momentum. Absorb the landing then jump up and switch legs back to the starting position. Repeat for reps.

 

Fat Burning Circuit Training - Jump Lunges Fat Burning Circuit Training - Jump Lunges Fat Burning Circuit Training Fat Burning Circuit Training - Jump Lunge

 

Frog Squats

 

With slightly bent knees, rest your elbows on your thighs and put hands in a prayer position. Keeping elbows in contact with the legs squat down until thighs are at least parallel to the ground. Looks easy but it isn’t after 20 seconds!

Fat Burning Circuit Training - Frog Squats Fat burning circuit training Fat Burning Circuit Training - Frog Squats

Fat Burning Circuit Training – Tabata Upper Body Workout

 

Equipment required – Dumbells, GYMboss or watch

Time required – 10 minutes

Difficulty – 8/10

 

Floor DB flyes – AMRAP for 20 seconds – Then rest for 10 seconds.

Push-ups – AMRAP for 20 seconds – Then rest for 10 seconds.

 

Repeat this sequence 4 times in total.

 

Then rest for 2 minutes.

 

Repeat the whole workout once more.

 

Form Guide

 

Floor DB Flyes

Lie on your back with DBs held vertically and a slight bend in your arms. Slowly lower the DBs in an arc while keeping the slight bend in the arms. When the DBs are close to the ground contract the chest muscles to move the weights back to the start position.

 

 

Fat Burning Circuit Training - Floor dumbbell flys Fat Burning Circuit Training - Floor dumbbell fly

Push-Ups

Assume the classic push-up position. Keep the body as straight as possible as you bend the arms until the chest is fist height from the ground. Press back up to the start position.

 

 

Fat Burning Circuit Training - Push-Ups Fat Burning Circuit Training - Push-Up

 

 

Back to Circuit Training Routines

Back to the Home Page from Fat Burning Circuit Training