Build muscle and burn fat with these 5 simple circuit workouts.

 

 

Call it HIIT, call it Circuit training, call it “Workout so hard you’re gonna burn all your fat and puke your face off”, or even call it CrossFit training.

Whichever way you slice it, conditioning circuits are one of the best, yet also most butchered, types of workouts.

Circuit training is amazing at getting you way stronger AND burning a pile of fat. By keeping the rest periods low and intensity high, you’re able to increase your metabolism.

But like I said, There are a few key mistakes when creating great circuits. Before you learn about the best circuit workouts since Kylo Ren sliced his papa into bits, you’ll learn what makes a BAD circuit. 

 

Not enough rest:

Conditioning circuits are CHALLENGING. You should feel like you use all your energy for each set.

BUT, you should also have adequate rest to use your maximum energy for the next set.

Unless you have fantastic recovery, your intensity will drop if you don’t have enough rest. You want you to keep your intensity as high as possible.

The only exception to this rule is if you’re doing a workout for a set time like 15 minutes. By having a set amount of time, you’re able to decide when your rest time will be but still keep the intensity high.

 

Not simple enough:

Ever see a trainer or the in your gym use EVERY piece of equipment in their circuit workout?

It’s annoying and frustrating. The worst part is you need some of his equipment for your workout, but since he’s a “Trainer” he gets priority.

Bogus. That’s not a circuit. That’s a visit to your chiropractor waiting to happen. A good circuit will have 2 or 3 pieces of equipment. You can even use none! Keep it simple.

The movements used are too complex:

Remember your nemesis the silly trainer? Not only does he use every piece of equipment, he’s using advanced exercises he’s NEVER taught to his clients.

If you’ve never done an Olympic lift, you shouldn’t do Clean and Jerk for Time. (No dis to the CrossFit workout Grace though).

The exercises are too heavy:

Conditioning circuits often have you doing a lot of reps. If you’re doing a workout that’s 8 rounds of squats and jumping rope, those squats better be MUCH less than your max.

As you get deeper into your rounds, your technique starts to fail and you become more likely for injury.

You’re here to get fit and strong, not sad and injured.

My suggestion is <50-60% of your max for any exercise and you should be good to go. 

Instead of breaking all those rules, here are some great circuits just for you. Regardless of your experience level, You will build muscle, drop body fat like it’s going out of style, and gain serious confidence. Time to work.

 

Workout 1:

Simple Enough to do anywhere, any time.

3-5 Rounds of:

30 Air Squats

10 Push-ups (Off what you can handle)

 

Workout 2:

This one is great because if you don’t have a lot of space, you can do reverse lunges and Standing Farmers Marches.

15 Minutes

As Many Rounds as Possible:

Walking Lunge 50FT There and Back

Dumbbell Farmers Carry 50ft there and back.

 

Workout 3:

This one isn’t complicated. Just do the work, then reap the glorious benefits that behold you.

4 Rounds:

10 Dumbbell Thrusters

20 Seconds Bike Sprint

1:00 Min Rest

 

Workout 4:

3 Rounds/side. Don’t put the kettlebell down until the end of the round.

5KB Press

5 Reverse Lunge

5 Single Arm Squats

5KB Swings

Switch sides

Rest 1:00 min at the end of each round.

 

Workout 5. THE CRUSHER

I’m not going to beat around the bush. This is a challenging workout. It’s simple, and you’ll feel like Batman afterwards, but your entire body is going to be worked like it’s never worked before. 

10 Rounds

50FT Sled Push (Out and Back)

50FT Farmer Carry (Out and Back)

50FT Bear Crawl.

Rest as needed.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Training with circuits will get you stronger, faster, and leaner when used properly. Use these short circuits for ideas, and use the mistakes above as your training wheels, and you’re well on your way to creating great fat loss and strength building circuits for a long time to come.