For a full body workout, use lighter weights and perform higher reps, going from each exercise to the next with as little rest as possible. Keep moving as fast paced as possible to keep the heart rate in the higher intensity fat burning zone (140-170 beats per minute for most). This routine will not only burn fat, but build more muscle which will also lead to more fat burning. The more muscle you have, the higher your metabolic rate, which is what makes our body a fat burning “furnace”! Rest one minute after the complete circuit then repeat 2-4 times through. Use a weight that challenges you enough to make you struggle out the last 4-5 reps on each exercise!
1. Leg press – x 20
2. Double dumbbell bent over rows – x 15
3. Reverse lunges on smith machine – x 15 each leg (alternating legs each rep)
4. Push ups – x fatigue
5. Hamstring curls – x 20
6. Lateral raises (shoulders) – x 20
7. Leg extension – x 20
8. Bicep curls w/ rotation – x 20
9. Calf raises – x fatigue
10. Dips off bench – x fatigue
11. Abs on roman chair (w/wt) – x 20
12. Jump squats – x 20
Repeat 2-3 times through
Hope you “enjoy” this program. I do it once a week to fine tune all my muscle groups, but you can do it every other day, if it is the only program you are following. I recommend strength training at least 2-3 times a week to get any results. If your training intensity isn’t high enough to get you to the “uncomfortable” feeling (heart beating, sweating, breathing hard, muscles and lungs on fire) then you will not see any changes in your body. It’s just like anything else in life requiring change, it’s always gonna be a little uncomfortable, but part of the journey to reach something better. Happy training!