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Health & Fitness

The Fat-Blasting Circuit Program

Most of my personal training clients know that I don't like to just sit still in our training. The vast majority (depending on their abilities and goals) are put through programs where we set up multiple stations and we get a moving! These programs were developed by taking the original circuit training concepts and combined them with traditional strength training concepts, sprinkled with modern day conditioning and functional training, and the result is what many local residents experience multiple times a week working with me. 

If someone is short on time, it doesn't mean they can't get a great workout. Going back to those original circuit training concepts set forth by the creator of Nautilus equipment, Arthur Jones, you can get great results in just 30 minutes, 3 days a week.

The obvious reason circuit training is by far the most effective type of training that you can do when you’re short on time is you move from one exercise to the next with very little rest in between.

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This is going to go a long way towards enhancing the cardiovascular benefits that you get from the session. This means that you'll have to add very little in the form of additional cardio work.

Your muscles will grow to tolerate a much higher level of fatigue, further enhancing your progress.

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Let me share with you the principles as well as a sample of just one of the fat blasting circuit programs that I have use.

The Rest Period Protocol

The first thing that you need to note about this workout is that I keep my client's rest periods as short as we possibly can.  The only time when they should be resting is when it’s indicated as shown in the workout routine below.

By moving along quickly from exercise to exercise, we ensure a maximum calorie burn and also help to tap into body fat stores sooner.

The Reps and Sets Protocol

The second thing to note with this routine is that we keep the exercises in the 8-12 rep range. This ensures that they get a good burn and invite fatigue, but not so high that they’re forced to use very light weights that do little in stimulating lean muscle tissue.

Remember that the heavier the weight that is used, the more metabolic boosting effects you’ll get.

We also repeat each mini circuit two times through before moving on to the next one.  Those who are more advanced and really looking for a challenge (and have the time) can think about trying it three times through if they prefer.

The Routine

Below you’ll find just a sample of a Cutting Edge Personal Training fat blasting circuit.  In this particular one, there are two regular strength based moves, one cardio based move, and then one abdominal based move before we take a rest.

Circuit #1

  • Squats
  • Push-Ups (as many reps as possible)
  • Jumping Jacks (30-40 reps)
  • Plank (30 to 60 seconds)

Circuit #2

  • Lunges (8-12 reps per leg)
  • Shoulder Press
  • Burpees (as many as possible in 30 seconds)
  • Lying Leg Raise or Reverse Crunch

Circuit #3

  • Goblet Step-Ups (8-12 reps per leg)
  • Bent Over Rows
  • Mountain Climbers (up to 20 reps per side)
  • Crunches on an Stability Ball

Circuit #4

  • Deadlifts (Conventional or Romanian)
  • Side Lateral Raises
  • Running in place with high knees or Jumping Rope (30 seconds)
  • Russian Twists

So next time you’re looking for something new to shake up your usual gym workout routine, make sure that you consider a fast fat blasting circuit program.  If you are instructed correctly, it’s something that you can easily perform right in the comfort of your own 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 busy week.

Note: This information is for education purposes only, not a prescription for use. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. And get proper guidance and instruction from a qualified personal trainer before every trying any new workout program.



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