These are highly effective circuits that force your body to burn extra calories throughout the day. Give this workout a trial and wait for stunning results.
Warm up: Start by warming up 5 to 10 minutes on a cardiovascular machine or by doing some bodyweight cardiovascular exercises like jumping jacks, burpees, shoulders rotations and so on.
Perform each exercise in a row taking the least time to recover as possible paying special attention to the form of execution. Reduce the weight if you can't keep the proper form and increase the weight if you find the exercise too easy. Repeat 3 times every circuit resting 2 to 3 minutes between them.
Circuit 1: Bench press 8-10 reps
Dead lifts 8-10 reps
Burpees 15 reps
Circuit 2: Lat Machine using a underhand grip 8-10 reps
Military press 8-10 reps
Jumping squats 20 reps or repeat the burpees
After that circuit go for a 30 minutes running or cycling trying from time to time to get out of the comfort zone. End up the session by a 5 minutes cool down or light stretching. For Better results repeat this workout every other day.
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