- Main GoalLose Fat
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week2
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells
- Target Gender Male & Female
- Workout PDF Download Workout
I had a crrrrrazy workout this morning, and I want to share it with you today!
To spice up my workouts, and because I find cardio boring as hell, I incorporate HIIT training 2-3 times a week. (HIIT = High-Intensity Interval Training) The premise is that you will alternate weight training with cardio. Most HIIT circuits will have you doing the weighted exercises, followed by the cardio exercise, but I like to amp up the intensity by alternating weights and cardio simultaneously, instead of consecutively.
For instance - instead of doing 3 sets of squats, followed by 3 sets of kickboxing moves, you'll do 1 set of squats followed by 1 set of kickboxing, and repeat that for a total of three times, like this:
Move on to circuit two...
What I love about these workouts is that you're constantly challenged, constantly moving, and don't have a chance to get bored AND...you're sneaking in your cardio! It's fantastic! So, get out a piece of paper and copy down this kick-ass workout I made! There are 10 circuits in all, and it takes about 55 minutes to complete, You should use a weight that allows you to do 10-15 reps. Depending on the intensity you put into it, and the amount of weight you use, you can burn 500-800+ calories during this workout.
REMEMBER: THERE ARE NO REST BREAKS! MOVE FROM ONE CIRCUIT TO THE NEXT WITHOUT STOPPING! Enjoy!
|Steam Engine Twists||1||10|
|Bicep Curl with Squat||1||10-15|
|Hammer Curl with Lunges||1||10|
|Prone Rows (Reverse grip to hit biceps if needed)||1||10-15|
|Lunge & Twist (While holding a dumbbell)||1||10-12|
|Bent Over Row||1||10-12|
|Running - High Knees||1||20-30 seconds|
|Pendulum Lunge||1||5 per leg|
|Donkey Kicks||1||10-15 per leg|
Circuit Two: Repeat each "mini-circuit" as follows:
- Circuit 2A - Repeat three times.
- Circuit 2B - Repeat three times.
- Circuit 2C - Repeat three times.
- Circuit 2D - Repeat three times.
- Circuit 2E - Repeat three times.
- Circuit 2F - Repeat three times.
- Circuit 2G - Repeat three times.
- Circuit 2H - Repeat three times.
- Circuit 2I - Repeat three times.
- Circuit 2J - Repeat two times.
Do not fear this workout; I spaced out exercises so that right after the most intense circuits, you have a slower circuit (like a concentration curl) so you will have a chance to recover. If you find that you are at the point of exhaustion, drop to the floor and do 25 crunches in between circuits as a chance to catch your breath. Don't attempt this, or ANY high-intensity-interval workout more than three times a week, or you will overtrain/injure yourself/burn out!