extreme fat loss: Gym Workouts

Day 64:   Circuit HIIT Training & Abs

Day 64: Circuit HIIT Training & Abs                  

TODAY'S WORKOUT: LOWER 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
Dumbbell Squats - 20 seconds
Rest - 20 seconds

Dumbbell Lunges - 20 seconds
Rest - 20 seconds

Dumbbell Calf Raises - 20 seconds
Rest - 20 seconds

Hamstring Curls - 20 seconds
Rest - 20 seconds

Dumbbell Pulse Lunges - 20 seconds
Rest - 20 seconds

Dumbbell Reverse Lunges - 20 seconds
Rest - 20 seconds
End Circuit


4 Circuits -- 20 seconds on, 20 seconds off, then move to the next exercise.
Ab Circuit Start
Dumbbell Bench Russian Twists - 20 seconds
Rest - 20 seconds

Machine Ab Pull Downs - 20 seconds
Rest - 20 seconds

Elevated Leg Thrusts - 20 seconds
Rest - 20 seconds
End Ab Circuit


    • Welcome to your first 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 22 minutes if you take a 2 minute break in between the 2 circuits.