Circuit Workout
Ladies this one is for you. This is a great 4 week HIIT workout for people looking to lose fat without endless bouts of cardio.
Before you start, I’m thinking of getting some sweet-ass Aesthetic Physiques t-shirts made. If you’re interested in supporting the cause, go here.
How many of you want to lose fat?
I’m guessing everyone said “Me! That’s the only reason I read your shit! Teach me monkey!”
This workout will do just that, along with increasing your lung capacity so you can go up a flight of stairs without breathing heavy.
It’s also great for your heart. This will increase the strength of your heart (because it is a muscle) and the amount of beats per minute will drop (which is a good thing).
Doing HIIT regularly, I am able to stay at about 49 beats per minute. I’m saving those beats so I can live until 100.
But no one gives a shit about their heart until it’s giving them problems. Let’s focus on the fat loss.
Everyone know you need to burn more calories than you consume to lose weight. You also have to eat properly. We’ve already covered the eating portion so this week we focus on the workout.
HIIT (High Intensity Interval Training) is a much better workout than jogging endlessly on the treadmill – for fat loss and sanity purposes.
A HIIT workout and lifting weights are similar in the fact that your body burns calories after the workout to help repair and bring the body back to it’s normal state. Jogging doesn’t do this. Burning calories after the workout is called EPOC or excess post-exercise oxygen consumption. Freakin knowledge bombs everywhere!
Last week, the 300 Rep workout was more geared towards guys. I don’t know too many women that crazy to pull off 300+ reps with relatively heavy weight. I think you need to be a few fries short of a Happy Meal to want to go through that thought process from sets 4-8.
This week I’ll take care of the ladies.
I know the women are saying right now. I’m not lifting weights, I don’t want to look like a man.
I think you’re safe unless you supplementing with stuff you bought in Mexico from a guy in the back of his van.
I will get you over the fear of lifting weights in time. I guarantee lifting heavy weights will not give you a horse face or make you grow testicles.
Guys, don’t sleep on this. This is good to do for a weekend workout or as a break from heavy lifting for a week or two.
For weeks 1 and 2 perform 20 reps of each exercise. Weeks 3 and 4 perform 15 reps of each and increase the weight by 5 lbs from weeks 1 &2. Perform 4 sets of each exercise.
For the warm up perform 1 set of each exercise 10 times. For the animal exercises (i.e. spider crawl, inchworm) do 10 steps.
A superset is when you finish exercise 1 and go right into exercise 2. Think about it like binge watching a show on Netflix. As soon as the first episode is over, episode 2 starts right up. Same concept.
Rest periods are only after you finish a super set for 1 min. Here is a handy-dandy example to illustrate my poorly worded description:
Exercise 1
Exercise 2
Rest for 1 minute
Exercise 1
Exercise 2
Rest for 1 minute
If it’s a single exercise without a superset, stick to the 1 minute rest periods.
For HIIT Sprints I like using an elliptical or going to a high school track. This way I can control the speed and I don’t have to manually put the speed down like with a treadmill. But ultimately the decision is yours.
Warmup: Air Squats, Hip Extensions, Jumping Jacks, Spider Crawl
Box Jump
superset with
Air Squat
superset with
Burpee
Walking Lunge
superset with
Side Lunge
Crunches
15 min Walking On Treadmill With No Incline
Warmup: Pushups, Arm Swings, Lunge With Overhead Extension, Jumping Jacks
Pushup
superset with
Mountain Climber
Dumbbell Fly
superset with
Dumbbell Incline Bench
Ab Wheel or planks (hold for 30 sec)
HIIT Sprint for 20 sec, walk for 40 sec. Repeat every minute for 10 mins.
Warmup: Back-to-Wall Shoulder Flexion, Jumping Jacks, Inchworm, Jumping Jacks
Lat Pulldown
superset with
Dumbbell Row
superset with
Face Pull
Bicycle Crunch
superset with
Back Extensions
15 min Walking On Treadmill With Highest Incline
Warmup: Back-to-Wall Shoulder Flexion, Arm Circles, Jumping Jacks, Walking Lunge with Overhead Reach
Dumbbell Shoulder Press
superset with
Dumbbell Upright Row
Lat Raise
superset with
Reverse Fly
Side Plank hold for 30 sec
HIIT Sprint for 20 sec, walk for 40 sec. Repeat every minute for 10 mins.
Warmup: Hand Walk, Jumping Jacks, Arm Swings, Crab Walk
Bench Dips
superset with
Alternating Dumbbell Curls
Bodyweight Skullcrushers (using the bench)
superset with
Preacher Curls
Russian Twist
15 min Walking On Treadmill With 3% Incline
Rest up
Here’s the workout Holy HIIT Workout in a pdf so you can bring it to the gym. I’m all about convenience.
Dave
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