Full-Body Fat Blast and Muscle-Building Circuit

| Fitness

fit body

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 your heart rate in the higher intensity fat burning zone (140-170 beats per minute for most of us). This routine will not only burn fat, but it will also build more muscle, which will also lead to more fat burning. The more muscle you have, the higher your metabolic rate will be, which is what makes your body a fat-burning "furnace!"

Rest for one minute after the complete circuit, and then repeat it two to three more times. Use a weight that challenges you enough to make you struggle during the last four to five reps on each exercise!

1. Leg Press: Do 20 reps of leg presses to start out this circuit. You'll work your quads, hamstrings and lower back with this one. Click here to learn more about the leg press.

leg press weight

2. Dumbbell Rows: Fifteen reps of these should do the trick! You'll work your biceps, triceps and shoulders. Click here to learn how to do dumbbell rows.

upright row with dumbbells

3. Reverse Lunges: Do 15 reps on each leg, alternating legs each rep. Reverse lunges are a great alternative to forward lunges, especially if you find that forward lunges bother your knees. Here's how to do reverse lunges.

4. Pushups: The pushup is a great staple move of all fitness circuits for a reason: it gets results! Do 15 pushups. Here's how.

push up brooke griffin

5. Hamstring Ball Tuck: Twenty of these will give your hammies the workout they've been screaming for! Here's how to do it.

Hamstring ball tuck skinnymom brooke griffin

6. Lateral raises: You'll really feel the burn in your shoulders with the lateral raise. Do 20 reps of these. Here's how to do lateral raises.

Lateral Raise

7. Leg extension: Test your hamstrings, core and endurance with leg extensions. Do 20 reps before moving on. Click here for more details.


8. Bicep curls: A classic move for building bicep muscle, do twenty bicep curls in this circuit. Here's how to do them.

9. Calf raises: Calf raises are perfect for toning those calf muscles you love to show off during the summer months. The best part of calf raises is that you can do them anywhere! Do as many as you can until the last four or five reps are difficult. Here's how to do calf raises.


10. Bench Dips: Again, do as many of these as you can until your muscles start to feel fatigued. You should really be struggling with the last few. You'll need a chair or bench as well as a stability ball for this one. Here's how to do it.


11. Abs on Roman Chair: The Roman chair is perfect for exercising all of your ab muscles, not just the few that are targeted during normal ab work. Try doing 20 reverse sit-ups. Click here to see how to do them from Pop Sugar.

roman chair

12. Power Squats: Sure, you've masted the squat, but have you mastered the power squat? Finish off strong with 20 of these bad boys. Click here to learn how to do a power squat.

power squat

That's one circuit. Repeat it two to three times, and don't forget to cool down when you're finished!

You can do this circuit once a week to fine tune all your muscle groups, or you can do it as often as every other day, if it is the only program you are following. You should do some form of strength training at least two to three times a week to get 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 that requires change; it's always going to be a little uncomfortable, but that's part of the journey to reach something better. Happy training!