Look Who it Was Random video

Fat-Loss Circuit Training - Bodyweight Rotation...great time-efficient fat-loss training!

2,420 views · Published 25 March 2014 · 5:25 · Indexed 4 November 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2014 · Sports

Watch on YouTube

If you want to burn fat, you've got to get your metabolism cranked up...and that means doing a LOT of activity in a short amount of time.

And that's where Fat Loss Circuit Training comes in...

If you're not familiar with the technique, I'll explain it very simply...you'll do a "normal" resistance workout, but instead of taking REST in between sets, you will do moderate-intensity cardio training.

So for example, this could mean doing one set of bench-press then 30 seconds of cardio. Then straight back to bench press, then 30 seconds cardio, and repeat, alternating resistance training sets with cardio training intervals.

Rather than go into full detail here, I've got a much more in-depth explanation of how Fat Loss Circuit Training works here.

Bottom line, it's an INCREDIBLY effective way to burn fat. You burn a TON of calories during the trainnig itself because you're never really resting AND it gears up your metabolism for a long time afterwards. Training is extremely time-efficient because is literally not a single wasted second...you're moving during the entire workout.

How to do Bodyweight Fat-Loss Circuit Training

So THIS version of Fat Loss Circuit Training is done a little differently than what I explained in the link above. With this one, you'll be selecting three bodyweight exercises that work the "big" muscles of your body...chest, back and legs. 

These are the real "hot spots" for fat loss training...you'll burn a lot more calories with a chin-up than you will with a dumbbell curl so when training for fat-loss, your efforts should be concentrated on these big muscle groups. Not that working the smaller muscles directly is bad...just that it's not nearly as effective in terms of overall metabolic effect.

The three bodyweight exercises I'm working with are chin-ups/pull-ups (I rotate between a few different grips and arm positions), push-ups (alternating between normal and close-grip) and single-leg reverse lunges on a Step riser (to get a deep stretch on the hamstrings and glutes).

Perform one set of one exercise, e.g. chins, going for as many reps as you can but staying a few reps short of failure...the goal here is not to push to the limits on the resistance training, but to push hard enough to work the muscles. The number of reps you get will likely diminish as you go through the workout...that's totally fine. 

(You'll also notice in the pics and video that I'm training barefoot...I find this to be a great way to train and I can do it because I train in my basement. If you train at a gym and shoes are required, try to use "minimal" shoes as much as possible for this kind of training)

Now immediately go to the Step riser and start stepping. Use a moderate pace here...something you could keep up with a couple of minutes if you had to go straight through.

After 20 seconds (or however long you want to do the cardio for...anywhere between 20 to 40 seconds is a good range), then drop and do push-ups.

I've got my feet elevated on the Step riser in order to increase the resistance a bit.

Then go right back to the stepping. On this next round, lead with the other leg than what you started with before, ie. if you started the step with the right leg the first time, start with the left leg this time. This will keep the workload on the legs balanced.

Next, go straight into the Reverse Lunge on the Step riser.

When doing this one, I actually found it useful to hold onto the upright of my power rack, for balance purposes, but it's not necessary. I found it especially useful the more and more fatigued my legs got from all the stepping.

Instead of alternating legs on each rep or doing all reps on one leg, then the other, I just alternated two reps on each leg. I find that gave me a nice balance between focused work on one leg and balanced work on both legs. You can do it however you prefer, though.

That's the circuit!

Now what you're going to do is continue repeating this circuit for the entire period of time you have set to train for. I chose to do this training style for 25 minutes straight. Anywhere between 10 minutes to 30 minutes is going to be fine for this.

The advantage of this is that you'll know EXACTLY how long your workout is going to take...which means you have a GOAL to shoot for.

This workout builds INHUMAN strength-endurance... (you're a beast if you can do more than 1 round of it)
https://www.fitstep.com/metabolic-monsters/2/landers/1-optin/2-total-body-countdown-murder.htm 

--------------------------------------------------------------------------

Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods:

YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick
Facebook ► http://www.facebook.com/nicknilssonmadscientist
Instagram ► https://www.instagram.com/nicknilsson1/

More from this channel