Link Recommendation: Fat Loss Circuit

Circuits are a good way to increase your cardiovascular fitness and burn body fat (in conjunction with a good diet - you can't out-train a bad diet).

The first video is primarily a "push" circuit - moving weight away from the body.

It consists of 4 x 1 minute exercises. Dumbbell Bench Press, Dumbbell Squat, Box Jumps, Dumbbell Military Press. It's done for 3-5 rounds, depending on your fitness level.

Part 1

The second video is primarily a "pull" circuit - moving weight towards the body.

It consists of 4 x 1 minute exercises: Sumo Deadlifts (he uses an EZ-Curl bar), Dumbbell Bent-Over Rows, Box Jumps, and Assisted Pullups. Again, 3-5 rounds.

Part 2

You could easily do these circuits 2x a week each and get a nice workout - Monday Push, Tuesday Pull, Thursday Push, Friday Pull, for example. Or Monday/Wednesday/Friday alternating Push and Pull (so you do each 3x over two weeks). Or every other day. It's a good start for someone who wants a crash start into circuits, too.

Both workouts use compound exercises, include legs (squats and box jumps on day 1, box jumps on day 2), and are well-organized (alternating upper and lower body pushing, for example). They're reasonably complete, too, and don't require much equipment.

My only complaint with the circuits is the use of the assisted pullup machine - that's great if you have one at the gym, but not so good for a "home workout." A good alternative is a jump-assisted pullup. Jump up just enough to get a boost, and then lower under control. Don't just jump and hold onto the bar, but jump-assist a pullup. Band-assisted pullups would be better, if you've got a sufficiently strong band.