The world of health and wellness is filled with yo-yo diets, miracle food promises and equipment gimmicks that torch more dollars than fat. But all of those can be set aside and exchanged for an effective all natural weight loss workout that will melt the fat while simultaneously strengthening and toning the muscles that, in turn, burn even more fat.
HIIT! One of the most highly effective and well known forms of fat burning workouts for all natural weight loss workouts is HIIT- high intensity interval training- in which a sequence of very high intensity movements with brief rest periods between sets is performed. But there is another level that is largely unknown that takes the results to heights of fat burning unknown or experienced before. Introducing High Intensity Interval Circuit Training.
Circuit training is, simply defined, a circuit of movements that work the entire body. Each movement is performed for 30-90 seconds with a brief, 10-30 second rest before hitting the next move with equal intensity. This process continues for 10-15 movements and the entire circuit is then repeated 3-5 times.
The beauty of circuit training is that it is time efficient just as is HIIT. Since one body part is being worked at a time, say arms, then shoulders, each part is resting while the next is working. That allows a swift progression through the circuit saving time but also staying in a constant state of motion thus burning more fat.
By adding circuit training to HIIT, meaning the movements are performed for one muscle group progressively at a time for high intensity intervals, some serious fat burning, all natural weight loss potential is met in a fun, energetic, fast paced workout.
This dynamic duo is very easy to implement. At home or in the gym, this is a can do anywhere, anytime routine making it one of the most efficient and effective routines for all natural weight loss goals.
Now, to bring it all together, for a fantastic, all natural weight loss, fat burning, muscle building, powerhouse routine here is an idea for a great HIITCT workout!
1. Warm Up
Jogging in place or jump rope is a perfect way to warm up. Work at a light to moderate pace for about 5 minutes.
To sprint means to run as fast as possible for short distances. Sprint on a treadmill or even a stationary bike. Complete 30 seconds of sprinting. Hit it as hard as possible!
3. Bicep Curls
Holding a dumbbell in each hand, palms facing forward, simply curl the dumbbell up toward the shoulder. Squeeze and return to the starting position. Repeat for 20 reps.
4. Shoulder Presses
Using dumbbells or any other weighted object press the weights straight up from shoulder height and down again. Complete 20 presses on each side. Make the weight challenging but not so difficult that the set cannot be completed with good form.
5. Jump Squats
Begin in a standing position with feet shoulder width apart then squat down. Then, propel the body up with a swift jump. Land, and squat again. Repeat this 10 to 15 times. Weight can be added as strength improves.
6. Push Ups
Perform 20 push ups. Use any hand, foot position preferrred, even mixing them up from one set to another.
Sprint for another 30 seconds.
Start by standing up straight. Squat all the way down so that the palms of your hands touch the floor. Kick the feet back into a push up position, then hop the feet forward again, and jump up. This should be a dynamic, powerful, swift movement. Complete 10 reps.
Lie on the floor with hands lightly supporting the neck. Gently roll up the spine into a crunch and squeeze those abs. Repeat 30 times.
10. One More Sprint
Perform another 30 second sprint.
There is a simple yet highly effective, time efficient High Intensity Interval Training meets Circuit Training workout that ignites that all natural weight loss, fat burning furnace!
Ready to feel the burn and lose that weight and reach that all natural weight loss goal? Do it, TODAY and watch the fat melt away!
Carl Mason-Liebenberg, is a Wellness and Weight Loss Specialist, Author, Fitness Coach, and a Leader in Creating a Lifestyle of Wellness. His passion is for those who suffer from poor nutrition, related illnesses, addictions and overweight conditions. He has recently launched an online program, New Beginnings 30 Day Weight Loss Challenge to help you reach your weight loss and wellness goals.
- Published: 17 October 2013
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