Afterwards I headed right back to the office and went straight to my computer to answer questions about fat loss, interval training, bodyweight exercises, and fat burning from men and women all over the world.
Then I stumbled across an unusual post from a fellow Canadian and new member, Mike Cheliak. He and I had been discussing off-day bodyweight circuit training, and he wrote in this inspirational story to share with you...
"I did the Total Body Ten Bodyweight Circuit today as my day off 'activity'. When I got to the gym there were a couple guys and a girl beginning their usual Eliptical routines...
...but I convinced them to join me in the Aerobics room and we gutted out 3 circuits of the Total Body Ten program. It was great!
What a perfect way to get some good intense activity in without tiring yourself out on a day off! We may all start a "club" on Wednesdays to do this. I think it was a great motivator doing it with other people. We all pushed each other and had fun doing it.
I highly recommend this to anyone looking for some fun activity. You could easily do it at home but I have to say that it was a LOT more fun doing it with a group!"
Mike's right, and the Total Body Ten is a great fat burning circuit exercises workout to give the "go-getters" something to do on their off-days from regular strength training and interval training.
You can also use this circuit in place of regular interval training, if you don't have access to a cardio machine. The general format of the circuit goes like this...
1) Easy lower body exercise for warm-up
This could be some type of bodyweight squat or hip extension.
2) Moderate upper body pushing exercise for warm-up
A pushup or kneeling pushup works best.
3) Single-leg exercise
Lunges or stepups are great for moderate fitness levels.
4) High-rep upper body pushing exercise
A moderately difficult pushup exercise here.
5) High-rep Squat
This is used for conditioning purposes.
6) High-rep total body ab exercise
I like mountain climbers here.
7) Single-leg exercise
Another lunge would work or a single leg deadlift.
8] Tough upper body pushing exercise
Your most challenging pushup.
9) Lower body posterior chain exercise
Stability ball leg curls or 1-leg RDL's.
10) Tough upper body pulling exercise
Inverted rows work great!
This completes your fat burning circuit exercises workout. Go through the circuit up to 3 times, resting 1 minute at the end of each circuit, but rest only as little as possible between exercises.
Do this workout in place of regular cardio or interval training as many as two times per week. Make sure to have a rest day in between.
These are the ten best movements for fat burning bodyweight circuits!
