Over the past 2 years after totally transformed my workout from boring 1 hour in the gym session that really didn’t get me the results I was looking for at home, High Intensity Circuit Workouts that have transformed my body into a fat burning, muscle sculpting machine. At over 40, I am no doubt in the best shape of my life!
After cardiovascular exercise or weight training, the body continues to need oxygen at a higher rate than before the exercise began.
This sustained oxygen consumption is known as excess post exercise oxygen consumption (EPOC).
High intensity interval circuit workouts place such an intense demand on the system that it takes your body up to 36 hours to work its way back to homeostasis (a normal state). That means you'll incinerate calories for hours after you finish training, even if you're just lying on the sofa or creeping on Facebook.
High Intensity Interval Strength Training using your own bodyweight for example is the most effective way to burn fat and builds lean muscles. The workouts that I do will boost your metabolism for as long as 24 to 48 hours after the workout is over. The more intense your workouts are the more fat you will burn and the stronger and leaner you will become.
My high intensity interval bodyweight workouts will also improve your cardiovascular strength and endurance, agility, balance, speed, and power.
The reason why I keep my workouts short is because you are supposed to be pushing at your maximum effort. It is simply not possible to sustain this kind of intensity over longer periods of time.
Simply put, if you have anything left at the end of these workouts, then you didn’t train hard enough. It is really that simple.
Everyone has their own level of what max effort means, but the one thing that we should all have in common at the end of these workouts is that we should be completely wiped out. You are the only one that controls the intensity of these workouts.
Everything depends on your effort and how much you are prepared to push in these few minutes of training. If you decide to put comfort before intensity then you are trading away your results.
Below is the workout that we did that had be sweating and burning fat hours after I was done.
BODYWEIGHT CIRCUIT WORKOUT
10 Exercise Circuit
Perform each exercise for 30 sec followed by 10 sec rest
Complete all exercises for 1 round...Rest for 1 minute and repeat for 2 more rounds
BODYWEIGHT WORKOUT -
Complete 3 full rounds –
TOTAL WORKOUT TIME – 20 MINUTES
1. BURPEE JACKS
2. DIVE BOMBERS
3. JUMP SQUATS
4. ALT LEG AND ARM LIFT
5. BEAR WALK
6. SINGLE LEG SQUATS (3 PER SIDE)
8. STEP BACK AND KNEE JUMPS
9. WINDSHIELD WIPERS
Anyone can do this workout! - Good Luck