Top Milwaukee personal trainer uses circuit interval training workouts to help his boot camp clients lose up to two to three pounds of fat per week. Learn how to build you very own rapid fat loss circuit that you can perform anywhere just like in his Milwaukee boot camp.
In the past,
most strength training workouts have utilized the straight set format. This consists of performing a certain number of reps for a given exercise or performing as many reps as possible for a given exercise and then resting anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. For more of a strength or power emphasis, longer rest periods are prescribed. For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal.
So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps go to the water fountain, chat it up with their workout buddies, watch some television and then gingerly walk back to the bench area to finally start up their second set. In general, most people, guys in particular, tend to take about three to five minutes between sets. In the case of performing three straight sets of 10 reps of the bench press, only one exercise will be completed in a 15-minute time frame. That means you’d need at least in hour to perform four different exercises!
The alternating set format provides a much more results-oriented and time-efficient approach to your workouts. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. In addition, following each exercise with a non-competing exercise provides the recovery your body needs when returning to the previous exercises within the alternating set format. The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:
1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)
2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)
3.) Circuits: Alternate between four or more different exercises
Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:
The 50-10 Five Exercise Circuit: Within the following five-minute circuit you will alternate between 50 seconds of work and 10 seconds of rest:
Exercise#1- Squats
Exercise#2- Dips
Exercise#3- Single-Leg Hip Extensions
Exercise#4- Pull-ups
Exercise#5- Leg Raises
Perform this circuit up to four times for a 20-minute total body fat burning workout.
Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).
To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:
Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core
So follow this really simple template for some killer fat loss workouts that can be completed anywhere in 20 minutes or less. Now it’s time to crank it!
