December 4, 2011
The following four exercise circuits are perfect for when you need a fast circuit that is both fat-burning and functional. You can find videos of nearly all these exercises at Pacific Elite Fitness.
Depending on how much time you have available, I recommend going through each circuit for a total of 3-6 rounds (higher number of rounds for more advanced exercisers).
Fat-Burning, Functional Exercise Circuit #1:
1: T-Pushups (to each side) 10x
2: Low Back Extension 15x
3: Pull-ups 12x
4: Hanging Leg Raises 15x
5: Dips 12x
6: Swiss Ball Decline Pushups 20x
Fat-Burning, Functional Exercise Circuit #2:
1: Hindu Pushups 20x
2: Med Ball Squats 15x
3: Bench V-Ups 10x
4: Ankle Flexion → Calf Extension 20x
5: Walking Lunges 12x
6: Incline Pushups 20x
Fat-Burning, Functional Exercise Circuit #3:
1: Clap Pushups 10x
2: Hamstring Curls 15x
3: Lunge Jumps w/ Shoulder Press 12x
4: Dumbbell Deadlift 15x
5: Depth Jumps 8x
6: Fist Pushups 20x
Fat-Burning, Functional Exercise Circuit #4:
1: Swiss Ball Stability Pushup 10x
2: Med Ball Around the World 15x
3: Hammer Grip Pullups 12x
4: Bicycle Crunches (to each side) 15x
5: Incline Dumbbell Press 12x
6: One hand Med Ball Pushups 20x
Questions, comments or feedback? Leave them below!
Thanks for the article. This keeps me informed about the topic.
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Exercises not listed in the database:
Ankle Flexion/ Calf Extension (I assume these are the normal just stand up on your tip toes?)
Depth Jumps (I'm not even sure what to guess for these?)
Also, what is the difference between the swiss ball decline pushup and the swiss ball stability pushup?
Thanks (great post, btw!)
Grab all those videos at https://www.youtube.com/bengreenfieldfitness , Ann.
i purchased the 12 week fat stripping endurance plan. Does a meal plan come with the program or is that a separate plan to purchase.
Is that the one from https://bengreenfieldfitness.com/tpplans ? If so that is workouts, not meals…
rest between exercise? rest between circuit?
Minimum.
These look great! I have a question for you. Why is it that on days I work out (I'm not an Iron woman, so I don't workout every day) I instantly feel better in my body? The muscles haven't had a chance to rebuild and yet my glutes and hamstrings are working better. I go up and down stairs with more control and grace. Why is this so instant? I've noticed it with arms and abs too.