This quick workouts full body circuit burns fat with intense exercises that target the abs, legs, shoulders, and chest.

This quick workouts full body circuit starts off with 7 minutes of moderate to high intensity cardio intervals that burn fat, burn calories, and warm-up the body for the quick circuit workout ahead. The interval cardio warm-up is then followed by a 7 exercise circuit training workout that target the abs, legs, and shoulders, along with easy stretches to lengthen the muscles worked. The entire workout can be completed in under 20 minutes or if you add a third set in 30 minutes. If you feel like a longer workout then just add a third circuit and repeat the cardio intervals after your third circuit for a 40 minute fat burning and calorie burning workout. Just follow the instructions below and pay close attention to trainer comments for tips.

Start with 7 minutes of moderate to high intensity intervals. Time them as indicated and work up to 65% of your target heart rate during the first two minutes then alternate between 75% and 85% of max during the remaining 5 minutes. Your last five minutes should be very challenging. After your cardio warm-up perform one set of exercises 1-7 for the number of reps or time indicated without resting in between exercises. Your stretches are your active recovery period so be sure not to skip them. You need about 2-4 minutes to recover to go through the entire circuit one or two more times. Repeat the circuit one more time for a quick 20 minute workout or 2 more times for a 30 minute workout. If you are doing the third circuit along with the cardio for a 40 minute workout then go right into the cardio after your last circuit. No resting between the last circuit and cardio intervals.

Exercise

Recumbent Bike
Sit in the seat and adjust the seat so that your knee is slightly bent when the pedal is in the
farthest position.
Adjust the resistance so that it is challenging yet allows you to keep good technique.


Free Workouts Tips:
SetsRepsWeight/
Resistance
TempoTime
11 moderate 3 min.
21 intense 1 min.
31 moderate 1 min.
41 intense 2 min.
1 Arm Clean and Press
1. Start by straddling the dumbell and grab it with one hand.
2. Clean the bar to the shoulder. Then slight squat down and press the dumbell overhead.
3. Return to the starting position and repeat.

Free Workouts Tips:
Reach down with the dumbbell when you squat without bending over too much. You do this by pushing the glutes back and keeping the hips behind the heels. Curl the dumbbel as you go back up to standing then press from there. Take your time.
SetsRepsWeight/
Resistance
TempoTime
110 each side
210 each side
310 each side (optional)
DB press with isometric lunge
1. Start by holding the Dumbells at shoulder level.
2. Proceed into a lunge position and hold this position throughout movement.
3. While in the lunge position press the dumbells above your head for the recommended repetitions.
4. You can switch your legs halfway between the set or switch them on your next set.

Free Workouts Tips:
It is crucial that you contract your abs and keep most of the weight on the front heel for better balance. You can also close the stance more and lower the front leg a bit higher than 90 degrees until you get stronger.
SetsRepsWeight/
Resistance
TempoTime
18 each side
28 each side
38 each side (optional)
Prone Knee Tuck side to side
Rollout on the ball until your shins are on the ball and you are forming a bridge.
Keeping this position roll your knees in towards your chest.
Return to the starting position and repeat.


Free Workouts Tips:
Keep your abs and shoulder blades contracted and be sure to position your hands under shoulders.
Sets RepsWeight/
Resistance
TempoTime
115
215
315 (optional)
Chest Flye
1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a table top position parallel to floor.
3) Start position: Maintaining stability, bring DBs to shoulders and press up positioning DBs above the chest with palms facing each other (neutral grip).
4) Keeping the elbows slightly bent, lower the DBs out and away from each other in an arcing motion with hands aligned with the nipple-line.
5) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position.
6) To end the exercise, place the DBs on shoulders, lower hips to floor, and then place DBs on floor.
7) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position.

Free Workouts Tips:
Sets RepsWeight/
Resistance
TempoTime
110
210
310 (optional)
Ball Transfer Crunch
1. Start by lying on your back with a stability ball held between your legs and your arms directly above your head.
2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling.
3. At the top grab the ball with your arms and return to the starting position with the ball in your hands.
4. Repeat this movement and transfer the ball back to your feet.
5. Repeat for the required repetitions.

Free Workouts Tips:
SetsRepsWeight/
Resistance
TempoTime
110
210
310 (optional)
Side Lying Quad Stretch
1. Lie on your sdie on floor or bench
2. Pull heel toward buttocks until stretch is felt in front of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.

Free Workouts Tips:
Sets RepsWeight/
Resistance
TempoTime
160 sec.
260 sec.
360 sec. (optional)
Chest (wall)
Place an outstretched arm against a wall or doorway and lean forward with that shoulder.
You should feel a stretch in your chest when you lean forward. Hold for the recommended number of seconds.
Repeat with the other arm.


Free Workouts Tips:
SetsRepsWeight/
Resistance
TempoTime
160 sec.
260 sec.
360 sec. (optional)

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