While feeling good in your body is clearly now a priority for many, weight loss remains a top New Year’s resolution in the U.S., and possibly the most frequently broken commitment. The formula is pretty simple—more calories burned than consumed—but the mechanisms are sophisticated. You need to burn stored fat, not carbs, and you need to sustain that burn even after your workout in order to see a difference.
The circuit in this workout combines body-weight movements that lie at the more challenging end of the spectrum with resistance training. The circuit format—back-to-back movement without rests in between moves—provides the intensity required to trigger your body to use more oxygen and burn more calories in the process of recovery. If your physiological and mental disruptors are low, you can reduce rest time between each circuit to increase that oxygen consumption. But if you’re under more physical or psychological stress, allow more time for recovery to balance the process and ensure you get the benefit this workout was designed to deliver.
- Perform 15 reps of each movement before moving on to the next.
- Do the movements in sequence to complete one circuit; perform two or three circuits.
- Choose a medium weight.