Weight Loss and Cardio Circuit

This fat burning circuit takes you through a variety of cardio and strength training exercises that move to maximise your calorie burn. The circuit within this article includes 5 exercises on rotation for 15 minutes that target the hips, glutes, thighs, abs and upper body. This circuit is an example of a typical workout I partake in.

  • Get a doctor's clearance if you have any medical conditions or injuries.

  • If you're a beginner or haven't been exercising consistently for at least 2-3 months, start with the beginner/intermediate version of this circuit.

Equipment Needed

A kettle-bell and a mat.

The initiative involves the shortening and condensing of exercises into very short time periods to maximise levels of intensity and burn. All plans designed under this initiative are created to last 15 minutes.

The Plan:

• 5 exercises repeated 3 times ( 3 sets)

• Each exercise has 1-minute worth of work within it

• The ratio of work to rest is at the discretion of the plan user

I would advise to start at 35 seconds of exercise followed by a 25 second rest within the minute (The Beginner/ Intermediate circuit) before then building it up. (The instructions on how to do all the exercises is included within the respective hyperlinks)


Mountain Climbers Jump Squats Plank Flutter Kicks Kettle-bell Swings

The mountain climbers move to engage your core. The running motion in this exercise does move to heavily engage your legs also,with your quads and calves being impacted the most. The Jump Squats conducted after this move to further the burn experienced within your dominant leg muscles as well as also engaging your core through the stillness in the upward jumping motion that is needed to be maintained. The plank then furthers the burn by targeting your shoulders, chest, core , hips and quads. The flutter kicks AGAIN burn the quads as well as also hey the mid and lower abs, glutes and hip flexors. Finally this is all followed by The Kettle-bell Swing ; this exercise is highly energy intensive through the rigorous movements attached to it and it moves to work your core, hips, glutes, and hamstrings. Your upper body is also targeted by this exercise in the shape of your shoulders and lats (this all due to the swinging motion in the exercise) The high levels of energy expansion needed by exercises such as Kettle-bell swing as well as also the increased energy demands of large muscle groups in the shape of your quads due to exercises such as the Jump Squat and Mountain Climbers make this circuit a sure fire way to lose weight.

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