A quick and dirty workout for fat loss

a little inspiration

A little inspiration….

I’m using a circuit training method to get my bodyfat below 10%. Here is one workout that kicks your ass and can be done in 25 minutes.

*Buy a heart rate monitor so you can track yourself. You’re aiming to get up to 80% of your max heart rate during each circuit.

Warmup-60 Jumping Jack with press movement, light or no weights  https://www.youtube.com/watch?v=e3RtakC16jQ

Wide Stance Bodyweight Squats-20 reps

Pullup-10 reps

Twisting T pushup-10 reps per side https://www.youtube.com/watch?v=-SgeUqvNzag

Elbow to Instep Lunge-12 reps per side https://www.youtube.com/watch?v=UPxSNWAXlFM

Burpees- 12 reps

Bodyweight Row-15 reps

1 Legged Deadlift- 12 reps per leg

1 Minute Pushup Plank Hold- 60 seconds- Basically, its a plank position held at the top of the pushup position.

Wall Squat Hold-30 to 60 seconds

 

Repeat 2 more times after 60 seconds of rest (or your heart rate drops below 60%) You can do more if you’re feeling incredibly pumped but give it some time. Follow with a mile run at the fastest you can manage.

Do this for 4 weeks, 3 x a week.

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