Workouts

3 Fat-Burning Circuit Workouts

Your body’s calorie-burning trigger rests in sheer variety, so here are three shed-pounds circuits for your busiest time of year.

2: LOWER-BODY BOOST CIRCUIT

Select a challenging weight for Exercises 1, 3, and 5.

1. Curtsey Lunge

2. Squat Jump

3. Cable Kickback

4. Half Jack

5. Pistol Squat

6. Situp

7. One-Minute Plank

PISTOL SQUAT

Hold a kettlebell at chest height with both hands (or in your right hand above your head, shown above). Shift weight to right leg and lift left leg in front of you about two inches off floor. As you lift your leg, lower your hips toward floor until thighs are at least parallel to floor. Try to keep your chest up and a natural arch in lower back throughout. Beginners: Perform a single-leg squat on a six- to 12-inch box; lower hips into a squat as you lift your free leg forward as much as possible.

SEE ALSO: Get Your Lower Body Boost Workout

HALF JACK

Begin with feet together and arms straight at your sides. Lower hips into a high squat. Jump legs out into a sumo squat while simultaneously moving arms in an arc overhead, clapping them at the top. Return to start, staying in a squat throughout. Tip: Don’t lift your torso—just move your arms together so they clap above your head during the jumping jack movement.

THE SCIENCE OF SWITCHING IT UP

By alternating between slow strength moves and fast plyometric movements, your body learns to use oxygen more efficiently, “which can quickly improve your heart, blood cells, and lung’s ability to supply oxygen-rich blood to the working muscle tissues,” Chaplin says. That’s great news for those who hate cardio, too, because you get a cardiovascular boost, muscle development, and fat burn all at once.

Pages
Comments