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Fat Burning Strength and Cardio Circuit

This intermediate/advanced fat burning workout takes you through a variety of cardio and strength training exercises to maximize your calorie burn.  Each circuit includes about 3-4 exercises for the hips, glutes, thighs, abs and upper body followed by 3 minutes of high intensity cardio.  You can repeat each circuit once for a longer workout but, if you're short on time, you can go through each circuit once. 

• Beginners:  This is an intermediate/advanced workout.  You can modify the exercises or start with this Beginner/Intermediate Circuit.
• Intermediate/Advanced:  Perform each exercise 1 after the other, resting when you need to. 
• Modify according to your fitness level, but try to use challenging weights when you can.
• Sip water throughout the workout.  If you get tired, walk in place (don't stop moving)
• Monitor your intensity and make sure you stay between about level 4 through 8.

 Warm up for several minutes with light cardio.

Step Ups     Stand behind a 15-inch platform, chair or step and hold weights or use a band for intensity.  Place the right foot on the step, transfer the weight to the heel and push up. Slowly step back down and repeat for 12-16 reps.  Switch sides.

Split Squats Hold a challenging set of weights and stand about 3 or so feet in front of a step or platform and take the left leg back, resting it on the step.  Bend both knees and lower into a lunge, keeping the front knee behind the toe.  Push through the heel to stand up and repeat for 12-16 reps.  Switch sides.

Plank with Leg Lift Get into a pushup position with feet/shins resting on the ball, hands under shoulders and abs contracted. Keeping the core tight, lift the right leg off the ball a few inches, hold for a few seconds and lower. Repeat on the left leg, alternating for 8-16 reps on each side.

3-Minute High Intensity Cardio Using the machine or activity of your choice, use the first minute to warm up and then work as hard as you can for 2 minutes.  Alternative:  3-5 minutes of this Advanced Cardio Blast Workout or this Low Impact Cardio Blast.

NEXT: Repeat the above circuit.

Pushups Get into pushup position on the knees or toes (or using a ball as shown for decline pushups) with the abs in and back straight.  Bend the elbows and lower into a pushup.  Squeeze the chest to push back up and repeat for 12-16 reps.

Squats with Overhead Press Holding weights just over the shoulders, lower into a squat keeping the knees behind the toes.  Push through the heels to stand back up while pushing the weights over the head.  Repeat for 12-16 reps.  The move is shown on a BOSU Balance Trainer, but you can do it on the floor if you don't have one.

Ball Crunches Position the ball under the mid back and place the hands behind the head or across the chest.  Squeeze the abs and lift the shoulder blades off the ball into a crunch.  Lower and repeat for 12-16 reps.

3-Minute High Intensity Cardio Using the machine or activity of your choice, use the first minute to warm up and then work as hard as you can for 2 minutes.  Alternative:  3-5 minutes of this Advanced Cardio Blast Workout or this Low Impact Cardio Blast.

NEXT: Repeat the above circuit.

Bent Knee Deadlifts Place heavy weights on the floor in front of you.  Squat down, keeping the abs in and the knees behind the toes and pick up the weights as you stand up.  Squat back down to put the weights back on the floor and stand up.  Repeat for 12-16 reps.  Take the feet wide if this is too challenging and make sure you use your legs and not your back.

Barbell Rows Hold a heavy barbell or dumbbells and tip forward to about 45 degrees, abs in and back straight.  Bend the elbows and pull the weight in towards the bellybutton, squeezing the back.  Lower and repeat for 12-16 reps.

Incline Bicep Curls Sit on a ball and roll forward until you're at an incline.  Curl the weights up toward the shoulders and lower, repeating for 12-16 reps.  You can also do these on an incline bench or just standing if you don't have a ball.

Triceps Dips Sit on a chair or bench with hands next to the hips.  Lift up and take the hips forward, just in front of the bench.  Bend the elbows and lower down until elbows are about 90 degrees.  Squeeze the triceps to push back up and repeat for 12-16 reps.

3-Minute High Intensity Cardio Using the machine or activity of your choice, use the first minute to warm up and then work as hard as you can for 2 minutes.  Alternative:  3-5 minutes of this Advanced Cardio Blast Workout or this Low Impact Cardio Blast.

TO FINISH: Repeat the above circuit.