This is a simple and effective Carson City Bootcamp style fat burning circuit you can do anywhere, without any equipment.
You’re going to do ten reps of each exercise and complete as many circuits as you can in 15 minutes.
Rest briefly when you need to and then get moving again until your 15 minutes are up.
As you get in better shape, you can start adding reps to each circuit, try to complete more circuits in the 15 min, or go for longer periods (17min, 20min, etc)
The exercise order keeps your blood moving, giving you a double whammy workout of body-shaping strength exercises and fat-burning interval training.
Rather than congesting one area of the body with blood, as in a traditional bodybuilding-style workout, this circuit uses a mechanism called Peripheral Heart Action to build your cardio by keeping your heart and lungs working hard as they push blood flow to different areas of the body.
You’ll see that the exercise order is: Legs, Upper Body, Core, Repeat.
With no time wasted, if you only have 15 minutes to get fit, this is the best type of workout to do
Let’s get to it!
Workout: 10 reps of each exercise, as many rounds as possible in 15 minutes.
Rest: Brief, when needed.
Bootcamp Circuit Exercise 1: Squat
Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Pause, and slowly stand back up. Squeeze your butt at the top.
A more advanced variation is to use the hop squat:
Bootcamp Circuit Exercise 2: Hindu Pushup
Begin in a pushup position but move your feet hip-width apart and forward, and raise your hips so your body almost forms an upside-down V (downward dog pose). Lower the front of your body until your chin nears the floor. Then lower your hips as you raise your head and shoulders toward the ceiling. Now pull your hips back to return to your starting position.
Bootcamp Circuit Exercise 3: V-Up
Lay face up on the ground with your legs extended and arms above your head. Simultaneously lift your arms and upper body along with your lower legs (knees straight) up until they meet above you. Lower your body and legs back to starting position.
Peripheral Heart Action training was originally used by physique athletes who wanted to burn fat without losing hard-built muscle. (Curious about the benefits of muscle? Check out this post: Get Some Firmness On Your Frame)
Combined with a high protein/low carb diet, PHA training proved to burn fat fast. And that’s what we want, right?
Next time you can’t make it to your Carson City Bootcamp, give this circuit a try!