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 3-4 exercises for the hips, glutes, thighs, abs and upper body followed by 3 minutes of high-intensity cardio. Go through each circuit once, for a shorter workout, or twice for a longer, more intense workout.
Precautions
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- Get a doctor’s clearance if you have any medical conditions or injuries.
- If you’re a beginner or haven’t been exercising consistently for at least 2-3 months, start with the beginner/intermediate circuit.
Equipment Needed
Various weighted dumbbells, a barbell (you can use dumbbells as a substitute), step or bench, exercise ball, and a mat.
How To
- Begin with a 5- to 10-minute warm-up of light cardio (walking in place, etc.)
- Perform each circuit, one exercise after the other for 1-2 circuits, 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 4-8.
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