Use Circuit Training For Fat Loss

This article was originally published by AskMen UK.

It's time for your Workout of the Week – and, this time, you can kiss goodbye to that stubborn belly/back/love handle fat without just doing endless hill sprints. Let's go.

WHO'S MY NEW PT?

A man called Anthony Murray. He's one of the top personal trainers for fitness gym chain, Fitness First. Anthony specialises in weight loss, strength training and the dreaded circuit classes. He also competes in indoor triathlons. And he's got a big, bad circuit drill just waiting to go to work on your fattiest parts. Over to you Anthony...

WHAT ARE WE DOING?

Circuit training is made up of sets of repetitive exercises with breaks in between and lets you work out many different muscle groups effectively and in a short period of time.

WHAT IS IT GOOD FOR?

Circuit training is good for burning fat, weight loss, strength building and endurance. With many different kinds of workouts included in one all-encompassing routine, this workout only needs to be done 2-3 times a week. Providing your diet is on point, this should put you into a calorific deficit and, with the elevated heart rate levels, should see you burning calories well beyond the workout's finish. The harder you workout, the more energy you use up and the harder your body has to work AFTER the workout to recover, re-oxygenate your muscles and re-build. That takes energy, obviously. And that translates to burning fat (from your belly to your back fat) for fun.

DIFFICULTY LEVEL

This workout is suitable for people of all levels and capabilities. If you find this workout too difficult just decrease the amount of repetitions in a circuit, decrease the amount of repetitions in a single move that you find difficult or increase the length of your breaks between circuits.

THE WORKOUT

Warm-up

Target: Whole body, specifically heart rate and legs

• Inchworms – Start out with your body positioned as if you’re about to do a push up. Facing downward with your body in a straight line and your hands and feet shoulder width apart, walk your hands back to your toes, letting your back rise as you go. Once you touch your toes walk your hands back out until your body is in starting position. Repeat 10 times.
• Knees to chest – Lie flat keeping your head and back on the floor. Wrap your arms around your knees and keep your ankles together and lift your feet off the floor bringing your knees to your chest. Move your legs back to starting position and repeat this motion 10 times.
• Side lunges – Clasp your hands together in front of you and stand with your feet at roughly shoulder length apart. Bend down and shift your weight to one leg, so one leg is bent and one is extended straight to your side. Make sure you are bending your knees and lowering yourself back into a semi-sitting position. Return back to standing position and repeat 6 times on each side.

30 second break

Now let's work out:

• Push-ups x 15

Target: Abs, arms, back, chest

How to do it: While facing downward on the ground put your hands at shoulder length apart and set your feet apart at the same distance. Keep your body in a straight line, and push yourself up and down using your arms and legs to hold you up and bring down your body.

30 second break

• X-Jumps x 20

Target: Butt, legs, obliques

How to do it: Stand shoulder length apart leaning slightly forward with a straight back. Position arms bent at a 90 degree angle and bend down so your thighs are parallel to the floor. Jump up and as you land make sure your opposite arm touches your opposite foot and keep on alternating. Land in your starting position and repeat.

30 second break

• Starship Burpees x 20

Target: Entire body with focus on arms and legs

How to do it: Start standing and bend knees and place hands in front of you on the ground. Extend legs behind you like you are doing a push up and then bring your knees back in and as you come up jump in a star jump. If you weren't sweating before, you will be now.

30 second break

• Jumping Jacks x 20

Target: Arms and legs

How to do it: Start with your legs together and arms together by your sides. While jumping spread your legs out and spring upwards while doing the same motion with your arms.

30 second break

• Commandos x 30/60 seconds

Target: Arms, legs and core

How to do it: Get into position as if you are about to do a push up except sit on your elbows with your arms spread apart at shoulder distance, or clasped together for increased difficulty. Make sure to tighten your stomach and so you have a straight back and body. Transferring your weight from your forearms up into a high press up position without swinging your hips. Perform this for 30 seconds, or up to 60 if possible. If you find this too simple, add a step in front of you which you can extend your arms onto.

For maximum effectiveness repeat this workout for 2-4 rounds. Remember to drink plenty of water and stretch when you finish!

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