Any time you want to lose weight, you need to elevate your heart and keep it there for an extended period of time. This is called cardiovascular exercise. Circuit training is a workout that causes a cardio effect while simultaneously building muscle. Anywhere from 6 to 12 exercises are done back-to-back with short rest periods in between. After the circuit is completed, another rest is taken and the whole series gets repeated. To get the best weight loss results, perform exercises that work more than one body part at a time.
Push-up with Leg Raise
Push-ups work your chest, triceps and shoulders. By adding in a leg raise, you also target your lower back and glutes. Lie on your stomach with your hands under your shoulders, fingers facing forward and toes together behind you. In a steady motion, push yourself off the floor, fully extend your arms and lift your hips to form a straight line from your shoulders to your heels. After raising your right leg, lower your chest to the floor, push back up and place your right foot down. Carefully lift your left leg and repeat. Alternate each leg lift as you do a set of 15 to 20 repetitions.
Burpee with Pull-up
Burpees with pull-ups work your chest, back, legs, shoulders and biceps. Stand under a pull-up bar with your feet shoulder-width apart and arms at your sides. Quickly lower yourself into a squat, place your hands on the floor in front of your feet and kick your legs behind your body. As soon as your toes touch the floor, perform a push-up, hop your legs back to the starting point and jump in the air. Carefully grasp the pull-up bar with an overhand, shoulder-width grip and perform a pull-up. After lowering yourself down, drop back to the floor and repeat to 10 times.
Treadmills
Treadmills work your thighs, abs and glutes. Place your hands on the floor with your right foot forward and right knee by your chest. In a fast motion, shift your feet back and forth as if you were running in place from a horizontal angle. Alternate each leg for 15 to 20 repetitions.
Plank Lifts
Plank lifts work your lower back muscles, shoulders and lower abs. Lie on your stomach with your hands and feet shoulder-width apart. Steadily push yourself up and lift your hips as high as possible. Your body should be in an inverted angle at this point and you should be looking backwards. Steadily lower your hips as you look forward and continue to alternate positions for 15 to 20 repetitions.
Double Crunches
Double crunches work your upper and lower abs simultaneously. Lie on your back with your legs out straight and hands on the sides of your head. In a controlled motion, lift your shoulders and legs off the floor and pull your knees into your chest. After squeezing your abs forcefully, lower yourself back to the starting point and repeat 15 to 20 times. Keep your legs and shoulders off the floor when you lower them down.
Prisoner Squats
Prisoner squats work your thighs and glutes. Stand with your feet slightly wider than shoulder-width apart and your hands on the sides of your head. Steadily lower yourself into a squat until your thighs parallel the floor and come back up. Repeat for 15 to 20 repetitions. To recruit your obliques, which are found on your ribcage, twist your torso from side to side when you rise up from your squat.
Butt Kicks
Butt kicks work the hamstrings and glutes and they are done in an explosive motion. Stand with your feet hip-width apart and arms at your sides. In a fast motion, bend your knees slightly, jump in the air and try to touch your heels to your butt. As soon as you land go right into another butt kick and repeat for 15 to 20 repetitions.
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