Burn Fat with Circuit Training

In my previous post on my quest for 6 pack abs, I discussed the benefits of High Intensity Interval Training (vs. traditional cardio)… check it out at this link:

-> HIIT will get you FIT!

Another powerful training technique for melting off huge amounts of fat, while maintaining your lean tissue, is called MRT (Metabolic Resistance Training).  MRT basically refers to a resistance training workout that combines effective compound exercises in a specific way to increase the intensity of the workout and essentially “jack up” your metabolism. This typically involves minimizing rest between certain exercises, by using super-sets or circuit training. It works by consuming considerable calories during the workout, but also by causing ‘Post Exercise Oxygen Debt’ which leads to the ‘After Burn Effect’… where your metabolism and body temperature remain elevated for a longer period of time after the workout as you recover.

In this post I will outline one of the Metabolic Resistance Training programs I used to increase my metabolism and burn more fat while maintaining my lean body mass.  The particular type of MRT I want to introduce this time is Circuit Training… Peripheral Heart Circuit Training to be exact. Peripheral Heart Circuits involve grouping several exercises together (into a “circuit”), with minimal rest between them, and moving from a lower body movement to an upper body exercise, then to a core exercise.  Finish each circuit with a ‘cardio’-type drill.

This type of circuit is particularly challenging, as it involves large muscle groups, multi-joint exercises, and challenges your cardio-vascular system by forcing your heart to circulate blood to the lower extremity, then the upper body, and the core, then back to the legs with minimal rest.

This is the Metabolic Conditioning Phase from my Get Lean program, which you can check out at http://GetLeanBook.com … it’s the high volume phase, wherein you will progressively increase the number of reps or the duration for each exercise, over the course of about 3 weeks. Perform this full body workout 3 days per week, on alternate days (do your HIIT on the days in between), and push yourself to increase the volume of work done each week without reducing the exercise difficulty / resistance used.

Check out the video demonstration of this program here: 

Perform this workout 3 days per week, on alternate days (do your HIIT on the days in between), and aim to perform more reps every week for up to 3 weeks while reducing rest between sets. This is accomplished using 1 minute timed intervals as follows:

Week 1:

30 seconds continuous controlled reps, 30 seconds rest (before next exercise)

Week 2:

35 seconds as many smooth reps as possible, 25 seconds rest

Week 3:

As many reps as you can in 40 seconds, then rest 20 seconds only.

After this brief higher volume phase you will return the the higher intensity Met-Drive phase. An outline of the Met-Con circuit program looks like this:

Circuit A: 3-4 rounds of 30-40 seconds per exercise (20-30 seconds rest between exercises)

  • Lunges
  • Inverted Rows
  • V-Sit ups
  • Burpees


Circuit B: 3-4 rounds of 30-40 seconds per exercise (20-30 second rest)

  •  Ball hamstring curls
  • Pushup variation
  • Reverse Crunches
  • Mountain Climbers


If you have any questions or comments about this program or this type of training, let me know in the comments below. I’ll be posting the next phase of this program soon (Metabolic Drive Phase) which involves less volume and more intensity. Until then, stay fit!


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10 Responses to Burn Fat with Circuit Training

  • Reyhan says:

    Dont worry too much about being too skinny erveyone was in your position one day. I was also a very skinny guy back in high school! doing push ups will not make you skinnier, if anything push ups will help you grow some size! BUT doing push ups alone will not be enough to have huge changes! If you want the best results it would be best to sign up for a gym! Eat lots of food, and have lots of sleep! if you do those 3 things then you will see results in time !

    • admin says:

      Good feedback Reyhan… thanks for the comment! Joining a gym is definitely the best option… or set up a really nice home gym. Thanks for reading …. looking forward to your future comments as well!

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