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Best exercises to help you lose belly fat

Updated on March 14, 2015

Circuit Training

Fitting a full body healthy workout into a busy schedule is sometimes very hard to do. With kids a spouse your job and getting some time to relax, it can be very difficult to squeeze it in. A good circuit training workout is the best way to do it all. You can do it all if you set up a weight training circuit workout that will build muscle as well as burn off fat and build your cardio vascular system at the same time.

A circuit training workout is the best way to get a full workout in the least amount of time, allowing you to have the time you need for everything else. You can get this entire circuit training workout done in around 30 minutes a day and still get muscle training and cardio at the same time.

exercise on the beach
exercise on the beach

Circuit training workout

The way this circuit training workout works. You work on 2 body parts per day, in a way that the one body part is resting, while you are working the other. Do all the exercises slowly, 2 seconds one way and 2 seconds the other way. That way you don't need to rest between sets. Doing the circuit training workout this way makes it a cardio and a weight-training workout combined.

You will get your heart rate into the cardio zone, and keep it there for the whole 30 minutes. You don't need a lot of equipment either, you can do the entire circuit training workout with only a medium to heavy exercise band or dumbbell, your body weight and a pull up bar in a doorway.

Best time to workout

What is the best time of day to workout. When will your body be the most responsive to gaining muscle or losing fat. Read here

The daily workouts

On Monday you work on your chest and your back. The 2 best exercises are pushups and pull-ups. If you can’t do pull-ups do cheater pull-ups with your feet on a chair until you get strong enough to do them without the chair. Do a set of pushups then directly to a set of pull-ups. Go back to pushups and to pull-ups again, with no rest.

Start with a low enough number of reps so you can do 10 sets of each exercise, with no rest between. Use a heart rate monitor to check your heart rate a few times during the exercises to make sure you are getting your heart rate high enough for the cardio benefits.

On Tuesday do Squats and crunches. Do the exercise the same way. One set of squats directly to a set of crunches and repeat for 10 sets. Monitor your heart rate again.

Days 3 and 4

On Wednesday your circuit training workout will consist of curls for the Biceps and dips for the Triceps. You can use bands or dumbbells for the curls, and you can do the dips on chairs. Just make sure that you are getting the triceps isolated. Do the workout the same way 10 sets of each exercise with no rest, and monitor your heart rate.

On Thursday do calf raises for your calves and overhead press for your shoulders. Use the bands or dumbbells for both of these exercises. Do the same way, 10 sets of as many reps as you can and still get 10 sets.

Day 5

For your Friday circuit training workout do reverse crunch for the lower abs, side crunch for the oblique muscles on the side of your abdominal area, and do pushups again. Do them the same way, 10 sets of each exercise.

You have done a full body workout, and 5 cardio sessions by doing a circuit training workout.

Take Saturday and Sunday to spend with your family, you’re done.

Once you get to the place where you can do 10 sets of however many reps you choose, move your weight up a notch. Example, if you can do 10 sets of 10 pushups, raise the number to 11, or put your feet up in on something. Keep track of your workout and the progress; you will be amazed at how strong you get and what you can really do.

If you think this circuit training workout sounds easy, give it a try to you will see that it is a real workout and you will see the benefits quickly. There are not many people who can do 100 pushups, even with a rest between. You will be surprised how fast you can get there.

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    • spease profile image

      spease 3 years ago from Minneapolis Mn

      here is a great website that has video's of almost any exercise you can do.

    • profile image

      allure 3 years ago

      I wish d advice for the various exercise could come wiv videos cuz I dunno some of d exercises u have mentioned.

    • fishtiger58 profile image

      fishtiger58 8 years ago from Momence, Illinois

      Great advice, I do exercise every day but not all that you mentioned, I like the idea of the reverse crunches.