There is a whole world out there filled with countless different workout programs that target different parts of your body. There are still others that aim at working out the muscles of your entire body. But with the abundance of workout programs that exist, you may at times find yourself to be in a dilemma. You may find it confusing as to which program will best suit your needs and help you achieve your fat loss objectives.
Circuits are one way of working out where you need to move from one machine to another for a certain number of repetitions, repeatedly. But the question always arises, which workout should I focus my attention on? Here we’ll introduce you to a circuit with a difference, one that includes free weights. You will be able to burn more calories, build more muscle, and it will help by keeping you challenged in the long run.
How Does It Work?
This routine places your abs as the first priority, after which you’ll progress on to a not so rigorous, light circuit. This will aid you in burning out loads of calories. The final step is the main circuit to help you develop much needed muscle and strength.
Some Basic Guidelines
Before you start, here are a few things you need to follow and keep in mind before starting the routine:
- The very first exercise is to be performed in the form of straight sets.
- Exercises A through D are categorized as complex, so you should choose a pair of dumbbells that you will use for each of the moves in this category.
- Use a load with which you’ll be able to complete all of your reps even if you’re on the exercise that is your weakest in the whole of the series.
- Each of the exercises need to be performed with six reps.
- Rest for a period of 90 seconds and then repeat.
- Performing exercises J through M in a circuit fashion manner but adjust your loads and equipment as necessary.
Note: If you opt to repeat the routine, do the reps and sets with a varying sequence. This will help you keep gaining from the circuit for many months on end. You can rotate between 2 sets of 15 reps, 4 sets of 5 reps, and 3 sets of 10 reps.
Ok, so let’s get on to it!
Fat Loss Full Body Workout
1. Swiss Ball Plank Circle
You’ll require a Swiss ball. Place it on to the floor, put your hands on it and convert your body in a push up position. In order to rest on the Swiss ball, lower your forearms. Remember to brace your abs and keep your body in a straight line. Start rolling the ball in a circular motion using your elbows, first clockwise, then anti clockwise. 2 sets with 30 to 45 second reps. 60 to 90 second rest.
a) Front Squat to Press
Stand with your feet shoulder width apart holding dumbbells at your shoulder level, squat as low as your body permits maintaining the arc in your lower back. Stand up and press the weights overhead. 3 to 5 sets of 6 reps with a 90 second rest.
b) Dumbbell High Pull
Hold dumbbells right in front of your thighs, bending your hips and knees so the weights can hang a little above your knees. Extend your hips in the manner of an explosive jump, pulling the weights up to match your shoulder level with your elbows wide apart. 3 to 5 sets of 6 reps. No rest.
c) Dumbbell Romanian Dead Lift
Stand keeping your feet hip width apart, hold a dumbbell in each of your hands and push back your hips. Maintain the natural arch of your lower back and bend forward your torso until you feel your hamstrings being stretched. As you stand back up, squeeze your glutes. 3 to 5 sets of 6 reps, no rest.
d) Alternating Dumbbell Row
Bend in the same position of the Romanian dead lift, row a dumbbell to your side, and lower it. Repeat the process on the other side. 3 to 5 sets of 6 reps on each side taking no rest.
If, during the routine you start feeling too worn out, try taking an effective fat burner to help you get through the workout.
e) Dumbbell Lunge
Hold a dumbbell in each of your hands and stand keeping your feet at hip width. Take a step forward with one leg; bring down your body until the floor is nearly touching your rear knee. Your front thigh should be parallel to the floor. 3 sets of 10 reps each side. No rest.
f) Snatch-Grip Dead Lift
Set up for a dead lift only in a power rack and use safety rods to rest the bar at approximately two inches below knee level. Grasp the bar with your hands part, around double of your shoulder width. Stand up extending your hips and pull the bar straight ahead of your thighs. 3 sets of 10 reps. No rest.
g) Inverted Row
At hip height, in a power rack, set a barbell. Lying underneath it, grab it keeping your hands shoulder width apart. Maintaining your body in a straight line, hang from the bar. Squeeze together your shoulder blades and pull yourself up till your back fully contracts. 3 sets of 10 reps with a 90 second rest.
h) Alternating Dumbbell Bench Press
While holding dumbbells, lay back your body on a flat bench. Press them up over your chest and lower one of the dumbbells to your side. Press it up again and lower the other hand. This is one whole rep. Do 3 sets of 10 reps for each side without any rest.
Take your body to a whole new level! Reap the benefits of the efforts you’ve sown by performing the most effective fat loss workout explained above.
Check the below Infographic to quickly understand the workout process for workout routine 1 and workout routine 2:
Sohail has been searching diets and belly fat solutions for over a decade, and manage a pool of trained authors to write articles, which have helped thousands of readers to this date. He has CPD accredited Certificate in Nutrition for Weight Loss besides his MBA degree. He also owns this website, which he founded in 2013 to share his ideas and knowledge. Not to mention he has tried numerous supplements over the years and has an extensive and thorough knowledge on supplements. Besides spending time on his study, research and literature, Sohail loves swimming, gardening and travelling.