Sometimes, we just need something simple and quick to train for our fat loss goals. This circuit is guaranteed to give you both strength and cardio benefits, while scorching your metabolism into fat burning mode. You’ll be huffing and puffing, but this one is over in just 15 minutes. Are any of you daring enough to try out this fat burning workout? Bare Essentials Fat Burning Circuit Repeat 3x, no rest between exercises, 1 minute rest at the end of each circuit:

• Bodyweight squats - 1 minute
• Pushup variation according to skill level - 30 seconds
• Front plank - 30 seconds
• Walking lunges w/ or w/o DB’s, KB’s or sandbags, (etc.) - 30 sec./leg
• Mixed grip pullups (either vertical or horizontal) - 30 seconds on the bar, no letting go
• Choice of Mountain Climbers or Bear Walk 30 seconds
• Rest 1 minute

Notes: For the timed sets, you don’t need to be repping out during the entire time. If you fatigue before the time period ends, rest and catch your breath, then try to squeeze some final reps in before the end. All of the exercises can and should be modified to fit your current conditioning level. If you like this fat burning workout, and would like some more mini-workout ideas, check out http://www.quatrofit.com To your health and success, John Sifferman, NSCA-CPT

Kyle and I are both big fans of bodyweight training, especially for those with fat loss goals. We often use only bodyweight exercises when we train together. It’s a beautiful thing - no weights, no machines, nothing but you and and the laws of our environment - gravity, friction, etc. Creativity always plays a role, making training seldom a boring experience.

I would encourage most beginners to strength training to give bodyweight exercise a try, just for the experience. The benefits are real, and there is never an excuse not to train.

Here is a brief video of me doing a bodyweight training circuit in my living room. All I need is some floor space to get the job done for today’s session.

Flowfit Circuit Training

As the creator of Flowfit, Scott Sonnon, suggests, I usually keep my sessions under 20 minutes in length. I will log how many rounds (the video was one round) I do in the allotted time, and try and beat that “score” next time I do Flowfit. I will either shoot for doing more total rounds, or doing the same amount of rounds in less time.

With Flowfit, always train for technical precision, as I find this makes me able to do quite a bit more work more efficiently. The goal is not so much to work hard, but to work better. Trust me, you’ll work plenty hard trying to get better, a la practicing Flowfit.

To your health and success,

John Sifferman, NSCA-CPT

P.S. If you are interested in taking a look at Scott Sonnon’s Flowfit program, then head on over to https://rmaxinternational.3dcartstores.com/FlowFit_p_6-152.html