Super Intense Circuit Workout Will Burn Fat & Build Muscle

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Spend just half an hour to slim down your body.

This one from Certified Trainer Austin Lopez will burn about 300 calories, increase post-workout energy and tone your muscles throughout your body.

How to do

1. Start with a dynamic warm-up.
2. Complete the first circle, time. Rest exactly half the time that the first circle took, then repeat it. Complete four circles in total.
3. Do the second circle, rest half of the time it took, and repeat. Make three circles in total.
4. Finish with a hitch.

What exercises to do

First circle

1. Lunges in place (with or without dumbbells) - 20 times, 10 times from each leg.
2. Jumping out of the squat - 15 times.
3. Exercise "Rock climber" - 40 times.

Second circle

1. Lifting and lowering in the bar - 16 times, 8 times on each side.
2. "Skater" - 15 times, two jumps are counted at one time.
3. Burpee - 10 times.
4. Hold V-fold - 20 seconds.

How to do the exercises

Onsite lunges

• Stand up straight with your hands on your belt.
• Take a big step back.
• Lower into a lunge, touch the floor with your knee behind your standing leg. The knee in front of the standing leg should be bent at right angles. If the angle is sharp, put your standing leg further back, if blunt - closer.
• Straighten up without collecting your legs and lower yourself down again.
• Do 10 times, change legs and repeat.

If you want to complicate the exercise, add a dumbbell press up. When you go down, lower the dumbbells just above shoulder level, when lifting, squeeze them up.

Jumping out of the squat

• Place your feet shoulder-width apart, hands on your belt or hold in front of you.
• Lower into a full squat just below parallel with your hips to the floor.
• Jump up and back down into the squat.
• Do 15 reps.

Rock climber

• Stand upright, palms under your shoulders, abs and buttocks tense.
• Pull your knee up to your chest, swap legs with a jump.
• Alternate your legs quickly, try not to involve the body in movement, the back and pelvis should not bounce during the change of legs.
• Perform 40 times.

Lifting and lowering in the bar

• Stand in the classic plank: wrists under shoulders, legs straight, abs and buttocks tense.
• Place your hands on your forearms one at a time.
• Return to the classic palm plank.
• Repeat 8 times with one hand, then 8 with the other.

Skater

• Lean your body forward, leap to the left with your left foot.
• After landing, take your right leg cross over the left, hands swing to the left side.
• Jump to the right, cross the left leg behind the right, hands swing to the right side.
• Jump quickly, you can put your foot on the floor or leave it in the air.
• Perform 15 times (count as one jump to the right and left).

Burpee

• Lower yourself to the support position.
• Touch the floor with your chest and hips.
• Squeeze yourself up, lying flat.
• With a jump, put your feet to your hands.
• Jump out and clap over your head.
• Repeat 10 times.

Hold V-fold

• Lie on the floor with your hands on the sides of your body.
• Lift straight legs, shoulders and shoulder blades off the floor.
• Raise your torso, straighten your back, bend your knees and pull them towards you. The legs and arms are parallel to the floor.
• Hold the pose for 20 seconds.

If you feel that you have managed to catch your breath before the rest time is over, start the next circle. The less you rest, the more stamina you pump.

Do this workout three times a week. This will give yourself enough movement for your health, burn calories and tone all your muscles.