According to Harvard Medical School, a 185-pound person who performs 30 minutes of circuit weight training can burn 355 calories.
That’s equivalent to a cup and a half of mashed potatoes made with butter and whole milk. MMM. Mashed potatoes.
However, that’s just the tip of the iceberg. An intense circuit session raises your metabolism for days afterward, increasing the rate at which you burn calories for the long haul.
Perform the workout before your next cookout so more of the calories you eat will be used for muscle recovery, then do it again the next day to keep your metabolic fire burning. Complete one set of 8–15 reps for each exercise, resting as needed between exercises— that’s one circuit. Repeat for five total circuits.
1. Alternating Shoulder Taps
Get into a push-up position with your legs spread wide for support. Brace your core and reach your left hand up to your right shoulder and tap it briefly. Repeat on the opposite side.
2. Alternating Lateral Lunge W/Hop
Step your right leg out to the side and push your hips back. Bend your knee until your right thigh is parallel with the floor. Drive your heel into the floor as hard as you can, then rebound out of the lunge quickly, hopping back to a standing position.
3. Alligator Plyo Push-up
Get into a push-up position and stagger your hands so one is slightly closer to your shoulder and the other is near your belly button. Do an explosive push-up, then switch the position of your hands so the lower one is high and the other is low.
4. Prisoner’s Bulgarian Split Squat
Get in a lunge position and place your rear foot on a box or bench behind you, with your toes pushing into the box. Lace your fingers behind your head like a prisoner being frisked. Keeping your chest up, squat down until your back knee is nearly on the floor. Drive through the heel of your front foot to return to the start position.
5. Burpee :) (I love Burpees)
Squat down and plant your hands on the floor. Shoot your legs back into push-up position, then hop your feet back up to your hands and jump as high as you can with your arms extended.
6. Renegade Row
Get into a pushup position. Perform a pushup, then shift your weight and lift one arm up off the ground touching your chest.
7. Bulgarian Split Squat To Press
Set your arms at shoulder level, palms facing each other. Get into a lunge position and place your rear foot on a chair or box behind you, with your toes pushing into the box. Squat down until your back knee is nearly on the floor. Drive through the heel of your front foot to return to the starting position, then raise your hands straight overhead.
8. Back Stretch
Stand tall and push your hips back, allowing your knees to bend slightly so your chest is parallel with the floor. Hang your arms loosely. In this position, keep your arms straight but pull them back toward the ceiling keeping your palms facing the ground. Hold the stretch as long as possible and return your arms to start. This is one rep.
9. Toe Touches
Stand tall and raise your hands above your head. Bend forward from your hips allowing your knees to bend slightly so your chest is parallel with the floor. Hang your arms loosely and attempt to touch your toes. Hold this position for a count of three and return slowly to the starting position. This is one rep.