Do you want to get ripped easily without breaking a sweat? Circuit training is one way to burn fat. Typically, this training seems to be brutal as you have to go through numerous exercises without resting. But that’s too difficult. Recently sports scientists have found a better method where muscle fibers are involved.
How does it work (Breaking A Sweat)?
Type one fibers of the muscles are designed for low-intensity, long duration work such as running whereas type 2 are used for explosive activities like lifting. In this form of exercise type 2 fibers are first worked and then they are allowed to recover which allow them to take the characteristics of type 1. This way their work capacity improves and you are able to perform more reps without the requirement of more energy and this ultimately increases the fat burning capacity. Therefore, in order to increase the level of endurance, you have to first stop your sets before you feel burning and then rest till you feel you are ready and again repeat the same sets.
There are two workouts namely A and B for three sessions per week. You have to perform them alternatively. That means you need to perform workout A in week 1 and workout B in week 2, the same exercises with different intensities. Firstly, you have to perform one set for each move and rest between the sets. You should not sit down while resting instead keep walking. Then after sometimes you should repeat for 20 to 30 minutes and when you feel you are going to break down again then stop. Here are both the workouts in detail:
- Kettlebell swing: It must be done to 10 Reps. You have to stand and place your feet between hip and shoulder width apart. Now hold the kettlebell with both the hands and bend your hip back so that the weight swings between your legs and behind your lower back. So, you can explosively extend your hips to raise the weight to eye level.
- Push up: You must repeat it one-third of maximum repetitions of your capacity. You have to brace your abs in such a position that your body forms a straight line from head to toe. After that, you lower your body till chest is just an inch above the floor. If you are able to do 30 push ups then you have to do only 10 push-ups.
- Sprint or squat: You can either run 100 feet or continue squatting till you feel mild fatigue. If you want to sprint then you have to drive with your knees, pump your arms while running and then land on the balls of your feet. If you want to squat then you need to stand with feet shoulder apart and heels slightly elevated. After that, you have to turn your toes and bend hips back and squat as low as you can.
- Suspended row: Again, you have to perform this exercise one-third of the number of maximum repetitions you can. Firstly, you have to attach a suspension trainer and then lengthen the straps to the hip level. You have to hold the handles and hang from them so that your body forms a shallow angle to the floor and at the same, you have to keep your abs braced so your body forms a straight line. Now pull yourself up until the handles are at your sides.
The exercises of this workout are similar to that of workout A, you have to perform all the exercises of workout A for 20 Reps in workout B.
Thus, this workout plan will surely help you to get ripped easily without breaking a sweat.