Best 30 Minute Fat Burning Circuit Training Workout by Shannon Entin


When you need a break from your traditional workout, or when you need to get a total body workout in a short period, try this 30-Minute Fat-Burning Circuit Workout. Perform the workout with light weights (about 50% of your most lift weight) and move continuously. You should be able to get 25 to 30 repetitions in for each weight training segment. Don’t rest between exercises. The exercises below add up to 27 minutes, but you’ll need about 10 to

15 seconds in between exercises to grab your weights and get into proper position.

2 minutes:

–          Start with an aerobic segment to warm up. March in place, walk slowly on a treadmill, or cycle slowly on a stationary cycle.

1 minute:  Triceps kickback/squat:

–          Hold a dumbbell in each hand and pull your elbows back so you’re holding the weights near your waist. As you squat, straighten your arms behind you, pressing the weight back and moving only your forearms. Your upper arm (from shoulder to elbow) should not move. Lower the weight as you press up from the squat. Repeat steadily.

3 minutes Aerobic segment:

–          Your choice of aerobic work – might be jump rope, treadmill, cycle, Stairmaster, jumping jacks, etc.

1 minute:  Deadlift:

–          Start in a standing position, holding a dumbbell in each hand. Hands should rest on the thighs.

–          Keeping your shoulders low and back (don’t hunch over) and your knees slightly bent, bend from the hips until your back is flat. Your arms should stay straight, allowing the weight to move straight down toward your feet. Keep your head up.

Return to a standing position and repeat steadily.

3 minutes:  Aerobic segment.

1 minute: Hammer curl/squat:

–          Hold a dumbbell in each hand and pull your elbows in tight to your waist. Your palms should be facing one another, as if you are holding a hammer in each hand. As you squat, lift the weights toward your shoulders, keeping the elbows in tight to the waist.

–          Lower the weight as you press up from the squat. Repeat steadily.

3 minutes: Aerobic segment.

 1 minute:

–           Upright row/squat: Hold a dumbbell in each hand and let the weights rest against your thighs. As you squat, lift the weights straight up to your chest (your elbows come out to your sides) in a rowing motion. Lower the weights as you press up from the squat. Repeat steadily.

3 minutes:  Aerobic cool down. March in place, walk, or cycle slowly.

1 minute: Push-ups.

1 minute: Abdominal crunches.

3 minutes: Stretch all the major muscle groups.


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