Stephanie's Circuit Style Fat Burning Workout

Description of Workout:

I had a crrrrrazy workout this morning, and I want to share it with you today!

To spice up my workouts, and because I find cardio boring as hell, I incorporate HIIT training 2-3 times a week. (HIIT = High-Intensity Interval Training) The premise is that you will alternate weight training with cardio. Most HIIT circuits will have you doing the weighted exercises, followed by the cardio exercise, but I like to amp up the intensity by alternating weights and cardio simultaneously, instead of consecutively.

For instance - instead of doing 3 sets of squats, followed by 3 sets of kickboxing moves, you'll do 1 set of squats followed by 1 set of kickboxing, and repeat that for a total of three times, like this:

Circuit One

Circuit One
Circuit One
Exercise	Sets	Reps
Weighted Jumps	1	10-15
Jump Squat	1	10
Weighted Squat	1	10-15
Jump Squat	1	10
Weighted Squat	1	10-15

Move on to circuit two...
What I love about these workouts is that you're constantly challenged, constantly moving, and don't have a chance to get bored AND...you're sneaking in your cardio! It's fantastic! So, get out a piece of paper and copy down this kick-ass workout I made!  There are 10 circuits in all, and it takes about 55 minutes to complete, You should use a weight that allows you to do 10-15 reps. Depending on the intensity you put into it, and the amount of weight you use, you can burn 500-800+ calories during this workout.
REMEMBER: THERE ARE NO REST BREAKS! MOVE FROM ONE CIRCUIT TO THE NEXT WITHOUT STOPPING! Enjoy!

Circuit Two
Circuit 2A
Exercise	Sets	Reps
Weighted Squat	1	10-15
Side Squat	1	10
Circuit 2B
Exercise	Sets	Reps
Push Up	1	10-15
Steam Engine Twists
Circuit 2C
Exercise	Sets	Reps
Bicep Curl with Squat	1	10-15
Hammer Curl with Lunges	1	10
Circuit 2D
Exercise	Sets	Reps
Prone Rows (Reverse grip to hit biceps if needed)	1	10-15
Mountain Climbers	1	10-25
Circuit 2E
Exercise	Sets	Reps
Lunge & Twist (While holding a dumbbell)	1	10-12
Side Squat	1	10-15
Circuit 2F
Exercise	Sets	Reps
Bent Over Row	1	10-12
Running - High Knees	1	20-30 seconds
Circuit 2G
Exercise	Sets	Reps
Concentration Curl	1	10-15
Jump Squat	1	10
Circuit 2H
Exercise	Sets	Reps
Dumbbell Flyes	1	10-15
Crunches	1	10-20
Circuit 2I
Exercise	Sets	Reps
Hammer Curl	1	10-15
Jumping Jacks	1	30-60
Circuit 2J
Exercise	Sets	Reps
Pendulum Lunge	1	5 per leg
Donkey Kicks	1	10-15 per leg

Circuit Two:  Repeat each "mini-circuit" as follows:

• Circuit 2A -  Repeat three times.
• Circuit 2B -  Repeat three times.
• Circuit 2C -  Repeat three times.
• Circuit 2D -  Repeat three times.
• Circuit 2E -  Repeat three times.
• Circuit 2F -  Repeat three times.
• Circuit 2G -  Repeat three times.
• Circuit 2H -  Repeat three times.
• Circuit 2I -  Repeat three times.
• Circuit 2J -  Repeat two times.

Do not fear this workout; I spaced out exercises so that right after the most intense circuits, you have a slower circuit (like a concentration curl)  so you will have a chance to recover. If you find that you are at the point of exhaustion, drop to the floor and do 25 crunches in between circuits as a chance to catch your breath. Don't attempt this, or ANY high-intensity-interval workout more than three times a week, or you will overtrain/injure yourself/burn out!