A quick full body circuit is the best way to train when you're short on time and you need to burn fat, burn calories, tone and sculpt a lean sexy body. Below is the easy format you should follow, exercises you must include for an effective workout, plus exercises you don't need to bother doing.
Start Your Quick Full Body Circuit With a 3-5 Minute Warm-up
So this is totally obvious but you would be surprised how many people skip this part even when they have time for a longer workout. You can do it two ways: 1. The Turbulence Training Warm-up where you combine 3 bodyweight exercises (i.e. squats, push-ups from knees, mountain climbers) into a quick circuit. Do 10 reps of each exercise and repeat two more times. It takes 3 minutes max! 2. The Cardio Intervals Warm-up where you start with 1 minute easy cardio 1 minute moderate 1 minute high intensity 1 minute moderate then back to 1 minute super high intensity. A great way to burn fat during the warm-up and afterwards during your circuit training. Why Not Skip The Warm-up? It boosts endurance and energy levels which can lead to more calories burned. It also boosts motivation and coordination so you can do those tougher weightloss exercises and burn even more calories.
Continue With A 5-6 Exercise Circuit Workout for 15-20 Minutes
Choose 5-6 weightloss exercises. Do each for 40 seconds. Move from one to the next without resting. Then repeat 2 more times. Weightloss exercises are different than the same old boring stuff you see in the gym. They're dynamic and they work many muscle groups at one time. Think mountain climbers, squats with curls to press, lunges with overhead presses, or better yet go grab the weightloss exercises workout and just do that. A circuit should challenge every single muscle in your body, it should burn fat, burn calories, tone, sculpt, build your cardio endurance, and even lengthen tight muscles. Watch the workout video to see how easy it is.
This is even more important than your warm-up because it's crucial for building a lean long body. It also realigns the body, lengthens tight muscles and prevents injuries that can cause you to have less productive workouts. In other words if you don't stretch you risk having knee pain, back pain, shoulder pain and this slows down your weightloss exercises workout. Pick 3-4 stretches that work on multiple muscle groups. A runners stretch with overhead reach targets hip flexors, inner thighs, glutes, lats, and obliques. Downward dog targets hamstrings, calves, obliques, and upper back. A seated figure 4 with twist targets glutes, low back, chest, shoulders, and abs. Pick smart stretches that work on multiple muscles groups and you'll maximize fat burning next time around.
Exercises To Avoid If You Want To Burn Major Fat
If all you have is 30 minutes then you want to maximize fat burning so avoid isolation exercises like leg extensions, tricep kickbacks, and even crunches. They hardly burn calories or fat which is what you're after when trying to build a better body. You can do those exercises but not when you're rushed and need to get the most out of your workout.
Use Yoga Sandbags or Sand Filled Medicine Ball instead of Dumbbells & Boost Fatloss: Yoga Sandbag (10 Pound Capacity, Unfilled)
