15 Minute Circuit Workout
One of the most effective ways to burn fat and get in the shape of your life is to perform a circuit style workout program. These are not only going to shorten the total amount of time you have to spend doing your workouts, but they’re also going to increase your metabolic rate over the long term so that you maintain a higher calorie expenditure for the hours to come.
This then allows you to see superior fat loss without having to spend hours and hours performing cardio training.
The key to creating an effective 15 minute workout circuit that will allow you to burn off burn fat quickly is making sure to focus on movements that will work a number of muscle groups at once and then performing them one immediately after the other. If you can work your way up to doing ten exercises in a row with little to no rest in between and then complete about three circuits total of this, you’ll be on your way to results.
Designing Your Circuit Workout
When it comes to the actual circuit training workout design, the more variety you can get in, the better. Don’t be afraid to mix it up from session to session as this is what will help keep boredom at bay and also keep your body continually responding.
If you perform the exact same circuit workout day after day after day, your body will quickly adapt to these movements and stop showing results entirely.
Even if it’s just a matter of moving from regular grip-pull-ups to reverse grip-pull-ups, you will notice a difference in how the muscles are targeted.
Let’s now give you an example of two 15 minute circuit workouts that you can perform. Notice how each one is slightly different than the other, which is just enough to keep those gains coming.
Circuit Workout #1
Walking lunge – 15 reps
Push-ups – 15 reps
Bodyweight squats – 15 reps
Tricep Dips – 15 reps
Jumping Jacks – 15 reps
Lying Leg Raises – 15 reps
Pull-Ups – 15 reps
Plank Hold – 1 minute
Supermans – 1 minute
Squat Jumps – 15 reps
Circuit Workout #2
Stationary Lunge – 15 reps
Reverse Grip Push-ups – 15 reps
Bodyweight sump squats – 15 reps
Triangle Push-Ups – 15 reps
Burpees – 15 reps
Sit-Ups – 15 reps
Pull-Ups with Reverse Grip – 15 reps
Side Plank Hold – 30 seconds per side
Supermans – 1 minute
Jump Lunges – 10 reps
To complete this circuit perform workout one on Monday, workout two on Wednesday and then cycle back to workout one on Friday. Continue on like this until you get tired of this routine and then come up with two new circuits of your own.
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