Fat Burning Workout: 30 Minute Sprint Circuit

This great fat burning workout combines muscle toning, muscle building and sprints to boost your fitness levels, burn calories & shed fat – and you don’t need to be in the gym to do it either!

The workout is based on circuit training with sprints between exercises all aimed at getting you quickly into an anaerobic state, which combined with the exercises give your lungs & muscles a real test.

You#ll get a high calorie burn and equally high fitness training result from this workout because you’re pushing your anaerobic system which generates muscle power, and also blitzing your aerobic system which helps to build up your stamina and your body’s efficiency in getting oxygen to your muscles.

It’s a workout designed to help you shed fat fast whilst also building up your core stamina and giving some of your main muscle groups a great workout too!

The Workout

You need to perform this workout in an area which will allow you to sprint for a maximum of 15 seconds between exercises so mark out an area which will allow you to do this.

You should aim to repeat the circuit at least once. Why not give it a try & post your results in a comment to let others know how you got on?

Warm-up:

Start with 5-10 minutes of  light jogging to warm up

Exercise #1: Lunges – 10 with each leg

Either standard lunges or to increase the effort levels, raise your knee high before stepping forward for each lunge.

Sprint!

Immediately you’ve finished exercise #1, sprint for 15 seconds almost flat out

Exercise#2: Press ups – 12 to 15 reps

As you do each circuit, you can vary the type of press-up (wide arm, narrow arm, offset etc)

Sprint!

Immediately you’ve finished exercise #2, sprint for 15 seconds almost flat out

Exercise#3: Ab crunch – 12 to 15 reps

You can vary this ab exercise with other core body versions

Sprint!

Immediately you’ve finished exercise #3, sprint for 15 seconds almost flat out

Exercise#4: Triceps dip – 12 to 15 reps

Using a chair, bench or other support peform triceps dips. You can try to do these slowly to give you chane to get your breath back a bit but you’ll find your arms shaking with the strain pretty soon !

Sprint!

Immediately you’ve finished exercise #4, sprint for 15 seconds almost flat out

superman exercise

superman exercise

Exercise#5: Superman – 10 to 12 reps

Trust me, this is a tough exercise. Lie facedown on the floor with your legs together and straight. Extend your arms out straight above your head as if you’re flying.

Keeping your arms & legs straight and your core body still, lift your arms and legs up toward the sky as if arching your back. Hold for a count up to 30 – adjust this to suit your fitness level but do try to give it what you’ve got as this is a terrific core exercise. If you find it too easy, you can add in a little scissor kick with you legs & arms.

But remember – don’t hold your breath! Try to keep your breathing  nice & even.

Sprint!

Immediately you’ve finished exercise #5, sprint for 15 seconds almost flat out

Exercise#6: Jumping Squats – 20 to failure

Start in a deep squat position with your arms folded and in front of you. From here,  jump up as high as you can and reach for the ceiling with your hands as you jump. Land and immeditaley lower into the squat position. Repeat.

Sprint!

Immediately you’ve finished exercise #6, sprint for 15 seconds almost flat out

Repeat the circuit at least one more time starting at exercise #1

Summary

1. Lunges – 10 with each leg
2. Sprint!
3. Press ups – 12 to 15
4. Sprint!
5. Ab crunch – 12 to 15
6. Sprint!
7. Triceps dip – 12 to 15
8. Sprint!
9. Superman – 10 to 12
10. Sprint!
11. Jumping Squats – 20 to failure
12. Sprint!

Repeat from the start