High-Intensity Full Body Circuit Workout | Fat Burning Fitness

Work those chocolate eggs off with these whole-body circuits that burn fat fast.

 

Try this calorie crunching curcuit workouts, designed by Damien Kelly.

The circuit workout

Circuit 1: 75 skips, 25 pull-ups.

Circuit 2: 75 travels, 25 burpees.

Circuit 3: 75 straddles, 25 sit-ups.

Circuit 4: 75 punches, 25 frog jumps.

Circuit 5: 30 step-downs each leg, 25 push-ups.

• Advanced level: Do all five circuits. Do five rounds of each circuit without a break. After finishing your fifth round of one circuit, have a two-minute rest, then start the next circuit.
• Moderate level: Choose four circuits. Do four rounds of each without a break. Have a three-minute rest between circuits.
• Beginner level: Choose three circuits. Do three rounds of each without a break. After your third round, have a three-minute rest, then start the next circuit.

How to do…

• Boxing: Use boxing gloves and a hanging bag or get your partner to hold boxing pads. Keep your wrists neutral on impact, start each punch from your shoulder or chin and finish with your arm at almost full elbow extension.
• Skipping: Keep light on your feet, roll only the wrists to swing the rope and keep your speed up by doing small jumps
• View our video demonstrations for burpees, sit-ups and push-ups

1. Pull-ups

Why? The upper back muscles are often neglected.

How? Hold a hip-height horizontal bar with an overhand grip, chest below the bar, elbows straight. Dig your heels into the ground and lift your pelvis up so your body is straight from head to heels. Pull your chest as close to the bar as you can before slowly lowering. If you can't touch the bar, try to at least break 90 degrees in your elbows.

2. Travels

Why? This is a lateral cardio movement for a change, instead of the forward movements we usually do.

How? Start with your left foot on a Bosu ball (pictured) or a low step and your right foot at three o'clock. Carefully skip sideways to your left over the Bosu so the right foot replaces the left on the Bosu and the left lands at nine o'clock. Land softly in a small squat. Then skip to the right and land in a small squat with your left foot on the Bosu. Every lateral movement is one rep.

3. Straddles

Why? Another lateral cardio movement that is a great fat burner.

How? Place your hands near the front of a knee-high bench and grip the edges, with both feet on the right of the bench. Soften your elbows and jump over the bench. Land softly with both feet on the left, then jump back to the other side. If it is too hard, move your hands to the back of the bench so you won't need to clear it and can simply jump as high as you want. Each jump is one rep.

4. Frog jumps

Why? A step up from a traditional squat. Stick with normal squats if you are a beginner or have knee problems.

How? Stand tall with good posture and hold your hands in front of your stomach. Maintaining your posture, squat and touch your fingertips to a spot on the ground, in between your feet. Then immediately drive up out of the squat and jump up. Land softly and try to immediately sink down into your next rep.

5. Step-downs

Why? Burns the quads, strengthens the calves and gets the heart racing.

How? Stand on a small step. Keep your gaze on the horizon and your torso tall. Lower one leg behind you and touch your toes lightly to the ground, keeping your standing knee stable and avoiding any lateral movement. Keep your standing foot flat throughout. Step the foot back up, touch your toes lightly on top of the bench and repeat. Do all reps on one leg, then switch.

Our model

Danielle de Plater, 22, is an exercise physiologist.


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Find out more about Damien Kelly.