View Full Version : Best workout i have tried, check it out

08-09-2010, 11:00 PM
this is a circuit training workout so it is not really meant for novices. what circuit means is that you go from exercise to exercise without stopping, no breaks whatsoever. this type of workout is something you ease into if you're a beginner, you will not be able to complete it unless you are fairly fit already. if you want to try it and are a novice i would suggest halving all the times listed below. also, for the women on here please note that this workout is geared towards men but that doesn't mean you can't take advantage of it. consider it simply as a framework, the exercises recommended can be interchanged with any of your choosing, the point is to keep your heart rate up (150+bpm) for an extended period of time (at least 20 mins) to get your body into the fat & sugar burning zone.

this workout was developed by the US navy SEALs so it is not for the faint of heart, please be careful when attempting this. good luck! :smile1:

This workout is a 20-minute workout that will take you to your maximum physical effort as well as your maximum heart rate. The object of this workout is not to rest in between exercises. You will see that one minute of a particular exercise will burn out the targeted muscle group as well as increase your heart rate to a fat and sugar burning zone. Try the 20 minute workout below - if it is not challenging enough for you try it again, totaling only 40 minutes of your time in the weight room.

20 Minutes Circuit Workout

(*choose light weights for max reps)

1) Bench press* or pushups - max in 1:00
2) Squats - max in 1:00
3) Pullups or pulldowns - 1:00
4) Bike or jog - 3:00
5) Military press* - 1:00
6) Lunges - 1:00 each leg
7) Bicep curls - 1:00
8) Bike or jog - 3:00
9) Tricep extensions.- 1:00
10) Leg ext - 1:00 (requires leg machines - or repeat squats with weights)
11) Leg curls - 1:00 (requires leg machines - or repeat lunges with weights)
12) Situps - 2:00
13) Crunches - 2:00
14) Stretch

There is an unlimited number of ways to organize a circuit workout. The above workout is organized with upper body, lower body and cardiovascular exercises. By simply doing the above upper body and lower body exercises in such a way, you will be able to rest your upper body muscles while you workout your lower body muscles, but you will never rest your heart. This is how you make the circuit workout challenging to your cardiovascular system as well as your major muscle groups. Studies have shown that mixing a resistance training regimen with a cardiovascular element will increase your metabolism, therefore burning fat and building muscle. The result is a decrease in body fat percentage.

So, if you are looking to lose inches and body fat, workouts like this coupled with 4-5 smaller meals and 3-4 quarts of water everyday will help you achieve your goal. The best thing about this diet program is that you do not need a single dietary supplement - just good old fruits, vegetables, whole grains, fish and other lean meats. The key is to burn more calories than you take in and this workout will help you with that - promise.

08-10-2010, 12:40 AM
yes ma'am, very much so :)

08-10-2010, 01:19 AM
great, now workout has to be in a sequence too. why do you people have to make life so boring and unbearable for yourself? okay, fine, may be you hate yourself but why do you have to suggest it to others too?

08-10-2010, 03:35 PM
nice nice. how long you work out for?

usually 45mins to an hour.

08-11-2010, 01:08 AM
I might hit up the Gym in Ramadan since I will be bored.

i suggest going early before sahri, otherwise late at night works. i wouldn't recommend going during the day.

08-11-2010, 03:03 AM
because you will get dehydrated. i don't drink water while working out but i have a protein shake right after. obviously, during ramadan that is not possible so i workout before sahri so i can have breakfast right after.

08-11-2010, 03:28 AM
i see what you're saying but trust me it wouldn't be safe.