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Dec 17

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Quick Fat Blasting Muscle Building Circuits

Sometimes we need to get in and out of the gym quick, but that doesn’t mean we want an easy workout.

I found a workout in this month’s Fitness RX mag that is quick but intense. It’s great for when you have a busy week or just want to change up your routine.

The key to this workout is not to go light on the weights. You have to lift heavy and push hard. For each exercise find your 10 rep max and use that weight. As the circuits continue, you may have to lighten the weight a bit so you don’t lose proper form.

“Recent research has shown that high-set workouts, specifically 8 sets, build muscle size better than fewer sets, according to a study in the European Journal of Applied Physiology.”

Add a couple of HIIT workouts in between weight training days to blast fat faster!

 

Your goals:

  1. Lift Heavy – Lift as much weight as possible while maintaining proper form.
  2. Adjust as you go – As the rounds progress, you may need to decrease weight to maintain form and complete all reps.
  3. Manage Rest – Minimize rest between circuits, keeping rest to 60 seconds between rounds.
  4. 30 Min. or Less – Perform 8 rounds of the circuit (or as many as you can) in 30 minutes or less.

 

Do not perform circuits for two or more consecutive days. Leave a rest day or cardio day in between sessions.

 

Circuit 1

 

 

Circuit 2

 

Circuit 3

 

What are some of your favorite quick routines?

Permanent link to this article: http://www.get-fit-naturally.org/2013/12/quick-fat-blasting-muscle-building-circuits/

3 comments

  1. Jody - Fit at 56

    Well.. I am not a quick workout person.. but if I was, circuit training with couple minutes of cardio – weights & back & forth for 20-30 minutes… LOVE the weights as you know!!!

    Everything OK?

    1. getfitchick

      Hi Jody – Just super busy this week with work and trying to get ready for the holidays – i’m counting my blessings just getting to the gym! 🙂

  2. Jody - Fit at 56

    Good – I may disappear towards the end of the month just because.. 🙂 Hugs!

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