Tired of all the fairytales about CrossFit that promise but do not deliver? You need something like a turbo-powered workout regimen that uses strength training and cardio exercises to torch all the body fat and has you in-and-out of the gym in about 30 minutes. This is the secret of any great circuit training, and for some routines, you don't even have to be at the gym to sweat it out.

Here are a few things you need to keep in mind to design your circuit training workout –

What’s your time limit?

Circuit training uses some stations, which you repeat until time runs out. Therefore, unless you are alone on the floor each time, you need to understand how much time you will need to finish one circuit and how many circuits you can complete within the given time. Contrary to what you may believe right now, a shorter workout span just means a harder workout routine.

What is your upper body exercise?

You need to start by simply picking an upper body buster. You can choose from bent-over rows, shoulder press, triceps dips, dumbbell curls, Russian ab twists, and pushups. Pick different upper body moves each time to make it easier and repeat the same throughout the routine to keep it harder.
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What is your lower-body workout?

Sumo squats, calf raises, deadlifts, supermans, hamstring curls on swill ball and walking lunges are great options for lower-body workouts. Choose these workouts carefully so your regime can pay attention to every part of your lower body. Invest equal time in all joints and muscles during your lower body workout.

Pick your compound exercise

Choose between jumping lunges, mountain climbers, thrusters, single arm swings, bench hop-overs and cleans for your compound body workout. These will get your heart pumping and give you the total movement of the body.

Choose a sprint

Sprinting is very important for any cardio workout and circuit training program. You can pick something as simple as running or stair climbing, or you can pick rowing and up-hill jogging to get that heart racing. Jumping rope for a minute or cycling at the gym for a minute can also help you burn fat from your belly and back. Sprinting is the fastest way to see all that holiday fat and winter fat melt away.

Rest for a minute

Rest is essential for all kinds of exercises. Without proper resting, you can end up with muscle fatigue, dehydration, and cardiac problems, and we do NOT want that! So repeat your circuit as many times as you want, but always remember to rest up before starting again.

Author's Bio: 

Lucy Jones is freelancer writer.