As a professional natural bodybuilder, my training approach is nothing short of intense. Now while I focus more on weekly consistency, I will have 1-2 workouts that are insanely intense and are geared to accomplish 2 things: Make the heart, lungs and blood vessels stronger and to scorch bodyfat. This circuit will burn fat and build muscle simultaneously. As proof of this, just tune in to the newly televised "Crossfit Games" on ESPN. I recently saw this for the first time and was quite motivated after watching it. I totally admired all of the athletes in those games. Just seeing them do those challenging feats was one thing, but when I tried to do one of the "cross-fit triplets" the next day, I felt out-of-shape compared to what I saw. When you watch it on television, sometimes t.v. doesn't do the athletes justice. In other words, they are moving much faster than sometimes is portrayed through video-recording. Either way, I enjoyed watching the competitions and it definitely motivated me to "just train hard." I once saw a banner online that read, "Sweat is fat crying." Well, when you are done with this circuit, your bodyfat will be storming off your body. For those who may come across this article and simply think this workout has been seen or done before, I challenge you to try it! Even if it looks all to familiar do it anyway and see how you do. I guarantee you will be sweating and hurting after the first round!
*Metabolic Circuit: My current best was 12:31 for this circuit. Can you do better? I know I will get better next time!
Inverted bodyweight rows: 3x30-20-20
Push-up + tuck + pike: 3x15
* All you need is fixed bar to do the bodyweight inverted rows and an exercise ball to do the push-ups.
**Jump on each rep and lift hands overhead toward ceiling.
Funny thing is, I'm sure you've read about this circuit or others before, but did they mention the benefit of completing an entire 1-hour of exercise? If this circuit takes you 10-15 minutes, you still have 45-50 minutes left to workout. And this is the beauty of this high-octane approach to physical training. You accomplish a lot in a short period of time, burn down your sugar stores, so that afterward, your body will be primed to burn more fat. Additionally, the high intensity will have a profound positive effect on a multitude of cardiovascular parameters. After this circuit, you could do a super-set weight training workout then end with cardio or just do cardio for the rest of the workout. Remember, with high-intensity workouts, it's important to use good judgement and listen to your body. I'd recommend doing these type of workouts 1-2 times a week. On the other days, just simply continue plugging away and attaining the standard 30-60 minutes of physical activity (walking, cycling, swimming, jogging, elliptical, weights, pilates, yoga, etc.).
The information provided in this article is for educational and informational purposes only and does not serve as a replacement to care provided by your own personal health care team or physician. The author does not render or provide medical advice, and no individual should make any medical decisions or change their health behavior based on information provided here. Reliance on any information provided by the author is solely at your own risk. The author accepts no responsibility for materials contained in the article and will not be liable for any direct, indirect, consequential, special, exemplary, or other damages arising from the use of information contained in this or other publications. Copyright Ivan Blazquez, 2011. No part of this publication may be reproduced or transmitted in any form without the prior written permission of the copyright holder and author of this publication.
Oliver, GD, Stone, AJ, Wyman, JW, Blazquez, IN. (2012). Muscle activation of the torso during the modified razor curl hamstring exercise, International Journal of Sports Physical Therapy, 7(1), 49-57.