The Most Effective Calorie Burning Workout: HIIT/Circuit Training


Want to burn the most calories, fat and gain strength in the shortest amount of time? Start HIIT or Circuit training!


HIIT/Circuit training is an excellent way to simultaneously improve mobility, strength, and stamina. The HIIT/circuit training workout is composed of two to six different circuits, each containing two or more strength/cardio exercises that are completed one right after the other, with little or no rest in between. The strength training works your muscles, and the cardio keeps your heart rate up. Keeping your heart rate elevated is important because the higher it is, the more calories you’re burning. You do one set of an exercise for a specified number of repetitions (or a prescribed amount of time) and then move on to the next exercise. Once you complete one set of each exercise in a circuit, you go back to the beginning of the circuit and repeat the exercises until all the sets are completed and you can move on to the next circuit of exercises.


Video Below is an example of our HIIT Session


For example, Circuit 1 might include three sets each of push-ups, lunges, and mountain climbers. You should complete one set (consisting of 15 or more reps) of push-ups, followed by one set of lunges (15 reps), and then one set of mountain climbers (1 minute). Then do a second set of push-ups, lunges, and mountain climbers, followed by the third and final set of the three exercises. Circuits should NOT consist of three sets of push-ups at once, followed by three sets of lunges and then 1 minute of mountain climbers.


There is no rest period within a single circuit, but completed circuits should be separated by a rest period of 10 seconds to 1 minute, depending on your level(beginner, intermediate, advance). The total number of circuits performed during a training session may vary from 3 minutes up to 45 minutes, depending on a number of factors, including your training level and your training objective (for example, are you preparing for a competition, and if so, how much time do you have to prepare?). The workouts include the cardio intervals (35 seconds of jumping jacks, 35 seconds of mountain climbers, and so on) to keep your heart rate elevated for maximum calorie burn.


Below are my clients caloric burn during our HIIT session.

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