Weight Loss:

Fat Burning Exercises

Ignite Your Fat-Burning Furnace

Muscle building videos and a world-class plan to supercharge your metabolism

Switching to a circuit-training routine burns fat by picking up the pace of your workouts. You'll elevate your heart rate and burn more calories by not resting between exercises. Want to speed up your metabolism even more? Try what trainer Vern Gambetta calls "circuit plus," in which you splice aerobic exercise into a circuit of resistance-training moves. Gambetta, who's the former director of athletic development for the New York Mets, says you'll burn calories even more rapidly this way because the tag team of aerobic and anaerobic exercise increases the challenge to your heart, lungs, and muscles.

The Workout

This routine conditions all your major muscle groups, with an emphasis on the lower body, which contains more than 50 percent of your body's muscle mass. Instead of resting between sets, do 30 to 45 seconds of cardio, such as jumping rope, running on a treadmill, or riding a stationary bike.

Don't be concerned if you can't use as much weight as you regularly lift. Without rest, your muscles will fatigue faster than usual, but that doesn't mean you're getting weaker. In fact, when you switch back to a plan that's more focused on building size and strength, you'll see faster gains than ever, because every muscle will be in peak physical condition.

Because this is a full-body plan, start by performing the workout twice a week and work up to three times a week, with at least a day for recovery between workouts.

Week 1

Create your routine by . . . Picking 1 move from each section (A, B, C, and D)

Sets of each exercise: 3

Your total workout should be . . . 12 sets

Repetitions per set: 12–15

Speed of each repetition: 1 second up, 3 seconds down

Rest between sets: None

Do this workout . . . Twice a week

Week 2

Create your routine by . . . Performing the 4 moves you didn't do in week 1

Sets of each exercise: 3

Your total workout should be . . . 12 sets

Repetitions per set: 12–15

Speed of each repetition: 1 second up, 3 seconds down

Rest between sets: None

Do this workout . . . Twice a week

Week 3

Create your routine by . . . Doing both moves in section A, then in B, C, and D

Sets of each exercise: 2

Your total workout should be . . . 16 sets

Repetitions per set: 12–15

Speed of each repetition: 1 second up, 3 seconds down

Rest between sets: None

Do this workout . . . 2 or 3 times a week

Week 4

Create your routine by . . . Doing both moves in section A, then in B, C, and D

Sets of each exercise: 2

Your total workout should be . . . 16 sets

Repetitions per set: 15–20

Speed of each repetition: 1 second up, 3 seconds down

Rest between sets: None

Do this workout . . . 2 or 3 times a week

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