Using your own body weight, high intensity circuit training (HICT) burns maximum fat. By using resistance training while working multiple large muscles with minimal rest between sets, you will keep your metabolism high for up to 72 hours – helping you burn fat while at rest. Genius.
The idea is that your lower body recovers while you’re doing upper body moves so you’re ready to squat like you mean it. Intensity is also shaken up to allow heart rate to decrease slightly every second exercise. The effect? You can perform the exercises in quick succession without compromising form or intensity (or slumping in a corner for four minutes). Perform each exercise for 30 seconds, with 10 seconds rest between moves. After one circuit, rest for 2 minutes then perform the circuit again for a total of 3 times.
Move #1: Jumping Jack (total body)
Move #2: Push-up (upper body)
Move #3: Abdominal crunch (core)
Move #4: Step-up onto chair (total body)
Move #5: Squat (lower body)
Move #6: Tricep dip on chair (upper body)
Move #7: Plank (core)
Move #8: High knees/running in place (total body)
Move #9: Lunge (lower body)
Move #10: Push-up and rotation (upper body)
Move #11: Side Plank (core)