30 minute fat burning workout
DESCRIPTION
Here is a quick 30 minute fat burning workout routine that is guaranteed to blast the fat right off your body by Sacramento Personal Trainer Chris Arnett, a 25 year veteran of personal training.TRANSCRIPT
30 Minute Fat Burning Workout
BySacramento Personal Trainer Chris Arnett
Circuit weight training, I have found in 25 years as a personal trainer and
owner of
SacramentoPersonalTrainerGym.com is one of the most effective styles of weight training for
women.
Circuit weight training gives the benefits of:
1.Muscle Toning
2.Cardiovascular exercise
3.Weight loss
4.Metabolism booster
5.Increases stamina
6.Fat burning
7.Requires minimal time investment
These are only a few of the benefits to women trainees who are just trying to tone up and lose weight without
looking trying for that super hard bodybuilder look.
In my business I have employed traditional circuit weight training where the trainee does what is called a full set consisting of a multiple series of exercises.
A average circuit would look something like this:
1.Leg press
2.Leg curls
3.Bench press
4.Lat pull downs
5.Shoulder press
6.Curls
7.Triceps press-down
The above series is done for 15 reps and then the trainee moves to the next exercise until he
reaches the last one in the series.
Once he reaches the last exercise the trainee would start the series all over again and try to perform a certain number
of laps for either faster time or just for longer duration.
The weight used would be a light weight that would challenge the trainee by the time the
began the 2nd set or lap.
The goal is to push the heart rate into a lower fat burning range while at the same time aiming
for the benefits listed above.
The key to creating a circuit program is to combine leg exercises into the circuit.
Your goal is to get the heart to pump blood to one muscle group then another and then another thereby
increasing the workload on the heart muscle.
As a old school personal trainer I have used my own system of circuit training that I call
mini-circuits.
With my style I can increase the effectiveness of the entire circuit weight training program.
I am also able to increase the toning of the larger leg and butt muscles which are key areas
for women.
With my style of mini-circuits I will break the body into opposing muscle groups or even singular muscle
groups and combine a leg exercise with each one.
In the traditional program listed above it would need a few more leg exercises mixed in.
By adding more leg exercises and mixing them all through the circuit I can guarantee the trainees heart rate will reach not
only a aerobic threshold but also a fat burning range as well.
Further benefits will occur when the program is over as the trainee will have a elevated metabolic rate for quite some
time, thereby burning even more fat after the program is over.
I can also accomplish more in less time and increase the speed at which my students get in
shape.
This style is more conducive to any trainee that is training in a crowded gym type
atmosphere.
As a trainer can take the client to lets say the bench press and combine a simple but effective leg exercise that does not require a machine to do and
create a super cardio style workout and then move his client around to each major upper body exercise after 3 sets are completed.
Here is a sample of my style of training:
Exercise series #1
1. Dumbbell Squat combined with a shoulder press over the head
2. Side lateral raises
3. Bent over lateral raises
4. Push ups
Do 3 sets of 15 reps, no rest between sets, then move to the next exercise.
Circuit #1 Video link
Exercise series #2
1. Step ups
2. Bench press
3. Lat pull-downs
Do 3 sets of 15 reps, no rest between sets, then move to the next exercise.
Circuit #2 Video link
Exercise series # 3
1. 1 legged squats
2. Compound curls 8 reps of each
a) dumbbell front curls
b) dumbbell side curls
c) dumbbell concentration curls
d) dumbbell hammer curls
3. Rope Triceps press-down
Circuit #3 Video link
Do 3 sets of 15 reps, no rest between sets, then move to the next exercise.
Exercise series # 4
1. Reverse lunges
2. Curls with curl bar
3. Lying dumbbell triceps extension
Do 3 sets of 15 reps, no rest between sets, then move to the next exercise.
Circuit #4 Video link
This entire program can be accomplished by a hard worker in 30 minutes thereby providing a
30-minute-super-cardio-fat-buring workout that can be done with a home gym or at a local
gym