To really get your metabolism boosted and the fat loss process going, try this super intense circuit. Do each exercise one after another and then follow that by a one minute break. Do this 3 times for beginners, 5 for intermediate gym goers and 6 for fitness freaks.

The legs are the biggest muscle group, with the glutes and the legs containing the biggest muscles in the body. Training them regularly is great for fitness as they burn more calories per pound than any other muscle, which makes them great for a weight loss.

Repeat each exercise one after the other and follow by a minute break. Repeat 5 times. This circuit is perfect for people who want to do a bit of everything. Do 1 minute off each exercise followed by a minute off for regular gym goers and 30 seconds of each exercise followed by a minute off for beginners.

After completing the set take 2 minutes off and repeat 3 times. To build up your ab muscles, try this circuit which combines abs drills with high intensity bursts which speeds metabolism and increases fat burn. Repeat each exercise consecutively and then take a minute break, repeat this 3 times.

Land as softly as you can and go right back into the squat position and jump again. Repeat for the prescribed time or reps.

Bear Crawl. Crawl 10 to 15 feet. Raise your knees a couple of inches off the floor. Continue to crawl by stepping with your right hand and left foot [B], and repeating back and forth.

Crab Walk. Crawl 10 feet. Sit upright on the floor with your feet at and your hands on the floor next to your sides. Put your weight on your hands and raise your hips a couple of inches off the floor. Now walk backward or forward by taking a small step with your right foot and left hand [A], and then your left foot and right hand [B].

Atari Froggers. Squat down and place your hands on the floor between your feet [A]. Kick your legs back into a pushup position [B].

Then reverse the movement back to the starting position. What to Do if Squats Make Your Knees Hurt. How to Do a Box Squat, Better.

How Many Situps You Should Do in a Day. The Beginner's Guide to Weight Training. Rowing Workouts That Burn Fat and Build Muscle.

How to Do a Perfect Pushup. The New Year's Fitness Center. How to Prevent Back Pain When You Deadlift. How to Do a Back Squat the Right Way. How to Do Perfect Planks. Bend the elbows and lower down until elbows are about 90 degrees. Squeeze the triceps to push back up and repeat for 16 reps. Engage the abs and roll the ball in, bending the knees towards the chest as you squeeze the abs.

Return to start and repeat for 16 reps. This is your bonus cardio if you're up for it. Try 3 minutes of high-intensity cardio, using the first minute to warm up and the last 2 minutes to work as hard as you can.

Repeat this circuit or move on to a cool down and stretch. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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Equipment Needed Various weighted dumbbells, a barbell you can use dumbbells as a substitute , step or bench, an exercise ball, and a mat. How To Begin with a 5- to minute warm-up of light cardio walking in place, etc. Perform each circuit, one exercise after the other for 1 to 2 circuits, resting when you need to.

Modify according to your fitness level, but try to use challenging weights when you can. Sip water throughout the workout. If you get tired, walk in place don't stop moving Precautions Get a doctor's clearance if you have any medical conditions or injuries.

Circuit 1: Step Ups Stand behind a step or bench and wrap a resistance band underneath.

It's designed to be a fully comprehensive training formula that covers all of the bases. There are two basic components to the Fat-Loss Five circuit: four strength exercises and one total-body cardio exercise.

While you cycle through strength exercises, the sequencing of the Fat-Loss Five circuit creates a constant cardiorespiratory effect. Whenever you perform any strength exercise, your body pumps more blood to the muscles involved in the movement. By performing an upper-body exercise, followed by a lower-body exercise, followed by a core exercise, you constantly change where your body must increase blood flow.

Additionally, finishing each circuit of strength exercises with a burst of total-body cardio interval exercise keeps this cardio-respiratory effect going even longer. The beauty of the Fat-Loss Five circuit is its simplicity and versatility.

As I explain in my new book " Strength Training for Fat Loss ," you can plug in virtually any exercise you want as long as it fits in the five categories. The purpose of these exercises is to incorporate the muscles of the chest, shoulders, triceps, and torso in order to maintain a stable body position.

The purpose of these exercises is to incorporate the muscles of the back, shoulders, biceps, and torso in order to maintain a stable body position. You can choose either a leg-oriented or hip-oriented lower-body exercise to fill this category. The purpose of these exercises is to incorporate the muscles of the legs, glutes, and torso in order to maintain a stable body position.

The purpose of these exercises is to focus on the abdominal and oblique musculature while also incorporating the hips and shoulders, which, as mentioned earlier, has been shown to be a more effective way of training the abdominal muscles compared with trying to isolate them.

Although I don't recommend using these exercises as long-duration, steady-state cardio in the workout programs provided in my book, they are added in short duration within Fat-Loss Five circuits to boost their effectiveness.

They are kept to short minute intervals, which drastically reduces the impact on your joints that they create when performed for extended lengths of time. The cardio options for the Fat-Loss Five include shadowboxing or kickboxing, rope jumping, running, stationary bike an Airdyne bike is preferred , rower, reaction ball, elliptical trainer, and VersaClimber.

Although unilateral exercises can certainly be implemented within a Fat-Loss Five, these circuits run smoother when they use purely bilateral exercises or alternating-limb exercises such as lunges or step-ups where you switch legs on each rep.

Also, compound movements like squats, push-ups, chin-ups, and barbell rows are better in Fat-Loss Five circuits instead of smaller, single-joint exercises e. Compound movements create a better metabolic training response than single-joint actions because they involve more muscles, and the goal of the Fat-Loss Five protocol is to maximize the metabolic effect of every rep, every circuit sequence, and every workout.

A full Fat-Loss Five circuit is 4 minutes of total work time with 1 minute of rest time, or 5 minutes total. Thus, 2 rounds last a total of 10 minutes and 3 rounds last a total of 15 minutes. Now you can see where the name Fat-Loss Five comes from: There are five exercises and each circuit takes exactly 5 minutes.

As you'll see in the workouts, you'll typically perform rounds of a given Fat-Loss Five circuit. Each of the four strength exercises in a Fat-Loss Five circuit is performed for 30 seconds.

You then rest 15 seconds before starting the next strength-based exercise. However, the total-body cardio interval, which is done last, is performed for minutes.

This means that as you become fitter, you may not need to take a complete rest for 60 seconds between circuits. Instead, you may want to do a longer active recovery by extending your cardio interval from 1 minute to 2 minutes, and then going directly into your next circuit.

You never stop moving. It's still 5 minutes either way you spin it; you do a minute of cardio and take a minute break before you start your next circuit round, or you do 2 minutes of cardio and then start your next circuit round. Of course, eliminating full rest breaks will make your workouts even more productive because you do more activity in the same time frame.

There are two intensities to consider for the Fat-Loss Five circuit: the total intensity of the entire circuit and the working intensity of each exercise within a given circuit.

During the strength exercises within a circuit, you should be able to complete the entire 30 seconds of work time with good exercise form and at a fairly consistent tempo from what you started with. On a scale of 1 to 10 with 10 being working very hard , at the end of each strength exercise you should be working at around a 7 or 8.

Do this 3 times for beginners, 5 for intermediate gym goers and 6 for fitness freaks. The legs are the biggest muscle group, with the glutes and the legs containing the biggest muscles in the body. Training them regularly is great for fitness as they burn more calories per pound than any other muscle, which makes them great for a weight loss.

Repeat each exercise one after the other and follow by a minute break. Repeat 5 times. This circuit is perfect for people who want to do a bit of everything. Do 1 minute off each exercise followed by a minute off for regular gym goers and 30 seconds of each exercise followed by a minute off for beginners.

After completing the set take 2 minutes off and repeat 3 times. To build up your ab muscles, try this circuit which combines abs drills with high intensity bursts which speeds metabolism and increases fat burn.

Repeat each exercise consecutively and then take a minute break, repeat this 3 times. A high load circuit is one in which you do the exercise with the heaviest weight that you can. This is perfect for weight loss for the following reason; when you lift heavy you build muscle which burns more calories when at standstill than fat.

As we all know losing weight is simply about being in a calorie deficit - that is, burning more calories than you consume. Repeat each exercise consecutively at the heaviest weight you can do it and then take a minute break, repeat this 3 times.

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Exercise 2 of Exercise 3 of Exercise 4 of Exercise 5 of Exercise 6 of Exercise 7 of Exercise 8 of Exercise 9 of Exercise 10 of Exercise 11 of Exercise 12 of Exercise 13 of Exercise 14 of Topics: Today's Workout Weight loss. Written by Mark Barroso. Also by Mark Barroso. Healthy Eating 8 Sweet Ways to Cut Back on Sugar.

Workout Tips 8 Common Workout Injuries and How to Heal Them. Destroy stubborn fat with these circuits, pushing trough 4 rounds of each 3 exercise series. Go fast, but keep your technique crisp and deliberate, even when you only have one final rep to go.

Do Exercises 1A, 1B, and 1C as a circuit, performing one movement after the other. Complete the prescribed number of repetitions of each exercise, resting as little as needed.

Complete a total of 4 rounds, and then rest 60 to 90 seconds. Repeat the procedure for Exercises 2A, 2B, and 2C, and then Exercises 3A, 3B, and 3C. Perform 4 rounds. Bodyweight Squats. Hold your arms straight out in front of you and stand as tall as you can with your feet shoulder-width apart [A].

Push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor [B]. Drive back up to the starting position and repeat. Assume a pushup position with your arms straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles [A].

Bend your elbows and lower your body until your chest nearly touches the floor [B]. Pause, then push yourself back to the starting position. Jumping Jacks. Stand with your feet together and hands at your sides [A].

Now simultaneously swing your arms above your head and jump just high enough to spread your feet wide [B]. Without pausing, quickly reverse the movement and repeat.

Single-Leg Balance Touch. Stand tall on your left leg, your knee slightly bent. Raise your right foot off the floor until your right knee is bent 90 degrees [A].

Keeping your lower back naturally arched, bend at your hips and reach forward with your right hand and touch the floor a few inches in front of your left foot [B]. Bend your left knee only as much as needed, and push your right leg back.

Return to the starting position. Next, step backward into a reverse lunge with the right leg. Pull yourself forward with the left leg and then step immediately back with the left leg; return to standing. This is one repetition. Complete six to 10 repetitions start at six and work up to Start with feet hip-width apart.

Step the right foot to the right. As the right foot hits the ground make sure the right foot is parallel to the left foot , push your weight back into your right hip. With your left hand, reach for your right foot.

To return to standing, press your left foot into the ground to pull yourself up. At the top, contract your glutes to hold a single-leg balance for five to 10 seconds.

Complete eight to 12 repetitions before alternating sides. Start with feet shoulder-width apart. Push your hips back to lower into a squat.

As you sink your weight back, bring both hands to the inside of your legs and place them on the floor. With your hands pressed into the floor, step back one foot at a time so that you are in a high-plank position. Brace your abdominals and keep your body straight as you lower yourself into a push-up.

At the bottom of the movement, press both hands into the floor to return to the high-plank position. Step forward, one foot at a time, to return to standing position. Complete six to eight repetitions and work up to doing 12 to 15 reps.

Begin by lying on your right side with both legs on top of one another. Place your right elbow directly under your right shoulder. Squeeze your legs together, contract your glutes and push your left hip up so that you are balanced on both feet and your right elbow this is the starting position.

Place your left hand behind your head and rotate your left elbow down toward the floor to rotate your trunk. Return to the starting position and repeat six to eight times and then switch sides. Begin standing with feet hip-width apart.

Once your foot is on the floor, reach down for your right foot with your left hand while reaching for the sky with your right hand and rotating your trunk to your right. To return to standing, press your left foot into the floor and pull yourself back to the upright position.

Complete eight to 10 reps on one side before switching sides; work up to completing 12 to 15 reps with each leg. Instead of holding a weight, simply hold your arm extended and outstretched to receive the benefit of the exercise for your hips, obliques, spinal stabilizers and shoulders.

Start with four to six reps on each side and work up to eight to After you have completed the circuit, jump rope or perform jumping jacks for 45 seconds, rest for 15 seconds and repeat three times.

Rest for 90 seconds before performing the next complete circuit including cardio. Start with two circuits every other day and allow two weeks for your body to get used to the movements.

After the first two weeks, continue doing the workout every other day, adding one additional circuit each week, gradually working up to five circuits.