At Home Fat Blasting Circuits
As you’ve probably noticed, a lot of my blog posts revolve around a nutritional question or from a motivational standpoint because those seem to be the biggest hurdles for most of our clients. BUT, I thought I’d change gears on you and let you in on some quick “how to” training you can use next time you exercise. Most fat loss programs revolve around eating very little, performing cardio with a little weight training thrown in for good measure.
Unfortunately, that’s not the best or fastest route to the body you want!!!
For most women, that approach doesn’t provide much in the way of body composition changes, just a lighter scale weight (if that). So then, what’s a better way to lose fat and change your body composition?
First off, let me say that if your nutrition is in check and you’re exercising consistently and with enough intensity, you’ll see some progress. Any positive change will yield some results.
What I’m about to describe to you is for those that want results faster, better and more streamlined (everyone) and for those that want to crank their fitness level WAY up beyond what traditional slow boring workouts provide. Our Body Envy approach to fat loss focuses around using, what we call, resistance based metabolic circuits.
Now, I know you’re probably thinking “what the”, but hear me out and I’ll give you some concrete examples you can use. First off, there’s an infinite number of ways to construct an effective metabolic circuit. With that said, I don’t want you reading this and getting bogged down with details. I’ve kept the example workouts very simple but still highly effective!
“What is a metabolic circuit and what makes it so much better than a traditional cardio and weights workout?”
Well, for starters, it’s what you call an alternating set system (density) and allows you to perform far more volume of exercise in a shorter time span. There are many terms for this style of effective training, but stick with me and I’ll break it down for you.
Basically, More exercise in Less time = Better results!
In its basic framework, it involves one exercise being performed for a specific time block or repetition range and then another exercise immediately after or with a short rest period between them. It could involve several exercises or just one, but I’ll get to that in a second. These “alternating” sets can continue for short periods or last up to 15-20 minutes or more. Obviously, the longer the set continues, the more challenging it can become…..BUT, increasing time isn’t always the best approach when it comes to fat loss and improved fitness.
Let me give you an example…
In this basic example, you’ll perform Dumbbell Squats (holding dumbbells at your shoulders while squatting) and Push-Ups.
You’ll start by performing a challenging set of DB Squats for 8-15 repetitions, take a short 15 second rest and begin your Push-Ups for 8-15 repetitions, then rest again for 15 seconds before continuing in this fashion for a specific number of rounds.
Simple right? Keep reading…
The best exercises to use are those that require the most muscles involved in the movement (compound exercises) and allow you to handle larger amounts of weight. Of course, weight is relative, but compound exercises allow the use of heavier weights….which equats to a a greater demand (challenge) on your body.
So exercises and variations of squats, presses, lunges, deadlifts, jumps, burpees, rows, sprints, step-ups, jump rope, etc. would be better than single joint movements like…Leg extensions, leg curls, chest fly’s, lateral raises, specific single joint arm exercises, etc.
Obviously, those are a very select number of choices, but the variations and combination’s of compound exercises can be quite extensive. So when in doubt, pick exercises that require you to move your body, not just a fixed object or machine.
Let me give you a few examples of metabolic circuits to try next time you head out to do your weekend-workouts. (If you’re not sure what an exercise is, simply Google the name of it and you’ll get back quite a few videos showing you the exercise.)
* These are just example circuits.
Duration – 10 minutes
20 Bench Step Ups (right leg only – foot stays on bench)
rest 15 seconds
20 Bench Step Ups (left leg only – foot stays on bench)
rest 15 seconds
rest 15 seconds before repeating for required time
Duration – 10 minutes
10 Bent Over Dumbbell Rows (bilateral)
10 Dumbbell Incline Chest Presses (bilateral)
10 Dumbbell Squat Presses (bilateral)
rest 30 seconds before repeating for required time
5 Rounds – All exercises performed for 20 seconds – No rest between exercises – After completing one full round, rest 60 seconds before beginning the next round. Unilateral means only performing one side of your body per 20 seconds before performing on the other side.
Unilateral Dumbbell/Kettlebell Swings
Unilateral Dumbbell RDL (Romanian Deadlift)
Unilateral Dumbbell Reverse Lunge
Unilateral Renegade Row
Met-Circuit #4 (Good Luck!)
Squat Series – 5 rounds – Perform each exercise for 10 repetitions – No rest between exercises – Rest for 60 seconds after each round – All exercises are performed with your body weight only.
Split Squat (right only, then left only)
Reaching Jump Squats
Static Squat (30 second hold)
As you can see, there are a number of ways to structure resistance based metabolic circuits. Body weight only, lower body only, upper only, full body, dumbbells, barbells, timed, using rounds, using repetitions, etc. All variables are interchangeable and should be changed quite often to provide your body a new stimulus to adapt to and continue progressing your fat loss towards your ideal body.
Things you could and should change often are:
~Body part combination’s (full, upper, lower)
~# of rounds
~Interval time periods
~# of exercises
~Type of resistance (barbell, dumbbell, body weight)
Don’t get caught in the rut of doing the same ‘ol routine time and time again. Not only will your body not respond, but your motivation to continue exercising will fade as will your results. So, the next time you plan a workout, plan on trying out some metabolic circuits instead of your “boring” and less productive weights and cardio routine.
“They’re challenging, no question about it, but you’ll be leaner and more fit because of it!”
If you’ve been using resistance based intervals, leave a comment with your results and share your experience.