If you’re looking for a fast and efficient workout that you can do in a matter of 30 minutes, you need to consider a circuit training approach. Circuit training is by far the most useful type of training that you can do when you’re short on time as you’ll move from one exercise to the next with little rest in between.
This is going to go a long way towards enhancing the cardiovascular benefits that you get from the session so that you have to add very little cardio workouts on their own in addition to it.
What’s more is that your muscles will grow to tolerate a much higher level of fatigue as well, further enhancing your progress.
Let’s show you a sample fat-blasting circuit program to get you started.
The Rest Period Protocol
The first thing that you need to note about this workout is that you are to keep the rest periods as short as you possibly can. The only time when you should be resting is when it is indicated as shown in the workout routine below.
By moving along quickly from exercise to exercise, you will ensure a maximum calorie burn and also help to tap into your body fat stores sooner.
The Reps and Sets Protocol
The second thing to note with this routine is that you should be making sure that you get the reps and sets correct. You’ll want to keep the exercises in the 8-12 rep range for this to ensure that you are taking them high enough you get a good calorie burn, but not so high that you’re forced to use very light weight.
Remember that the heavier weight you use, the more metabolic boosting effects you’ll get.
You’ll also want to repeat each mini circuit two times through before moving on to the next one. Those who are more advanced and looking for a challenge can think about trying it three times through if they prefer.
Below you’ll find the fat-blasting circuit routine to follow. You’ll notice that you’re going to perform two regular strength based move, one cardio based move, and then one abdominal based move before you take your rest.
- Jumping Jacks
- Shoulder Press
- Lying Leg Raise
- Bent Over Rows
- Mountain Climbers
- Crunch on an Exercise Ball
- Lateral Raises
- Running Knee Highs
- Reverse Crunches
So next time you’re looking for something new to shake up your usual gym workout routine, make sure that you consider this fast fat-blasting circuit program. It’s something that you can easily perform right in the comfort of your home with a set of dumbbells and an exercise mat, so there’s no excuse not to get it completed as you move throughout your week.