As long as you are not training for a Marathon, you are more than welcome to swap the treadmill for weights/bodyweight. After all spending hours on the treadmill can be really boring and sitting on the bike gives you a sore bum. So why put yourself through this misery when you can do a fat burning circuit!

Be aware tho, to get the results you need its not all about the exercises; the key is how you perform them. Use these guidelines to turn your training program into a fat-sizzling frenzy.

1. Multi-Join Exercises
Using exercises such as the Squat, Pull Ups or Push Up involves you using as much of your muscle mass as possible. Some non-traditional exercises, like the tire flip and farmers walk, are other great options.

2. The Benefit of a Circuit
Using upper and lower body exercises during a circuit spreads the fatigue to your entire body. Try to minimise the rest between your sets to keep your heart rate up and to force your body to switch from using the anaerobic energy system, which normally supplies energy for lifting, to the aerobic system.

3. Make Each Circuit last 2 – 5 Minutes in Length
It takes two minutes for the aerobic system to kick in, so sets will need to last at least that long. Use 6-8 exercises for 10 reps each with a controlled, even tempo (each exercises should last about 45 seconds). At the end of the circuit, take a 2-3 minute rest; this will make the workout similar to interval training on the treadmill or bike. Your workouts will need 20-30 minutes to see cardiovascular benefits, therefore doing 6-10 circuits, three times a week.

 

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