The Fatloss Circuit Workout Burns Fat, Sculpts Toned Arms, Lean Legs & Sexy Abs

This fatloss circuit workout is one of the most fun and diverse circuit training workouts that focuses on sculpting a lean toned body with specific emphasis on the arms, legs, and abs.

Start with 8 rounds of overhead squats using the Tabata protocol 20 seconds on 10 second of recovery. This takes 4 minutes total and is the most important part of the fatloss workout.

Once you complete the Tabatas rest for 1 minute then continue with the next 4 exercises. Perform 45 seconds of each going from one to the next without rest. Make sure to switch sides half way on exercises that are single sided. After one circuit rest for 1 minute and repeat two more times.

Finish up with the last two exercises. Perform 20 reps of circles immediately followed by 20 reps of corkscrews then rest for 30 seconds and repeat one more time. Add 10 minutes of cardio and 10 minutes of stretching at the end to boost fatloss and lengthen tight muscles.


Exercise
Sandbag Overhead Squat
1. Start by holding a sandbag over your head with both arms extended.
2. Proceed to squat down until your upper thigh is below parallel.
3. Return to the starting position and repeat for the suggested repetitions.


Fatloss Circuit Workout:
Go deep with excellent form and keep the weight overhead. If you can't do both then eliminate the weight but keep the arms overhead.
Sets Reps Weight/
Resistance
 
Isometric Wall Squat with DB Curl
1. Start by sliding down a wall until your thighs are parallel to the ground.
2. Hold this position throughout the set.
3. Curl the dumbells up to shoulder level.
4. Return to the starting position and repeat.

Fatloss Circuit Workout:
Keep the elbows as close to the wall as possible, low back flat against the wall and knees aligned over heels.
Sets Reps Weight/
Resistance
 
Incline overhead tricep extension
1. Lie on your back on the ball and drop your hips towards the floor.
2. Hold the dumbells above your chest with your arms extended.
3. Proceed to bend your arms at the elbows until your elbow is bent to around 90 degrees.
4. Return to the starting position and repeat.
5. Try not to move your elbows or upper arm during this movement.

Fatloss Circuit Workout:
Keep knees over toes and head down. Go as low as you can with the weights and keep shoulders down as you raise them back up.
Sets Reps Weight/
Resistance
 
Lunge Crossover with med ball and balance disc
1) Stand with feet hip width apart. Take leg and step back approximately 2 feet standing on the ball of the foot. Place the front foot on a balance disc.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.


Fatloss Circuit Workout:
Keep front knee over heel, back heel off the floor and use abs to stabilize.
Sets Reps Weight/
Resistance
 
Bent Over Cable Extension
1) Stand in an upright position. Grasp bar with shoulder or medium width with overhand grip.
2) Start position: Bend forward so your body is at a 45 degree angle.
3) Lower bar behind head by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position with elbows extended
5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.


Fatloss Circuit Workout:
Use a band attached to a door or pullup bar. Place front foot on balance disc for added intensity.
Sets Reps Weight/
Resistance
 
Circles
Start Position: Hold medicine ball with your arms extended overhead.
In one continuous motion bring the ball down in a circular motion.
Squat down so that the ball is just off of the ground during the bottom portion of the circle.
Repeat for prescribed repetitions and then reverse the circle.

Fatloss Circuit Workout:
Add intensity by standing on balance discs. You can also use a dumbbell or band attached to door.
Sets Reps Weight/
Resistance
 
Corkscrew with band
1. Lie on your back with your legs perpendicular to the floor.
2. Wrap a band around your feet and hold with your hands near your chest.
3. Rotate your hips in a corkscrew fashion and return to the starting position. Attempt to raise your hips up off the ground in a controlled manner.
4. Repeat according to the prescribed repetitions.

Fatloss Circuit Workout:
Keep head and shoulders down and be sure to use the abs and not momentum to raise hips off the floor.
Sets Reps Weight/
Resistance
 


Supercharge fatloss and take your body to the next level with non-traditional fat burning workouts. The best exercises to push past your comfort zone and transform your body.