extreme fat loss: Gym Workouts

Day 33:   Circuit HIIT Training & Abs

Day 33: Circuit HIIT Training & Abs                  

TODAY'S WORKOUT: UPPER BODY & ABS

3 Circuits -- 20 seconds on, 20 seconds off, then move to the next exercise. Really push hard and fast to raise your heart rate. You may need to grab a couple of different weighted sets of dumbbells to switch between exercises.

Circuit Start
Incline Dumbbell Bench Press - 20 seconds
Rest - 20 seconds

Suspended Lawn Mower Pulls - 20 seconds
Rest - 20 seconds

Dumbbell Flys - 20 seconds
Rest - 20 seconds

Bicep Shortened Curls - 20 seconds
Rest - 20 seconds

Overhead Tricep Press - 20 seconds
Rest - 20 seconds

Dumbbell Front Raises - 20 seconds
Rest - 20 seconds
End Circuit


4 Circuits -- 20 seconds on, 20 seconds off, then move to the next exercise.
Ab Circuit Start
Elevated Leg Thrusts - 20 seconds
Rest - 20 seconds

Decline Bench Crunch Twists - 20 seconds
Rest - 20 seconds

Regular Crunches - 20 seconds
Rest - 20 seconds
End Ab Circuit


    • Welcome to your second circuit training day of the week. This is meant to act as a workout and HIIT cardio all rolled into one. When choosing your dumbbells, pick a weight that will challenge you but will not be too heavy to complete the training. Try and move fast and get as many reps as you can on each exercise. If you don't get your heart rate up and do not break a sweat then you are not pushing hard enough. This entire workout including the Abs circuit should be able to be completed in around 23 minutes if you take a 2 minute break in between the 2 circuits.