Traditionally, the cornerstone of most strength training programs has been performing exercises in a straight set format – perform a specified number or reps for a given exercise, rest for 30 seconds to a few minutes, and then repeat before moving on to the next exercise. Fat loss and endurance programs typically prescribe shorter rest periods, while strength and power programs prescribe longer rest periods.

So, what’s the problem with this format? For one, it can get boring very quickly; and for most, that means the end of the program. Big problem! The other issue is the amount of time a traditional style workout can take. For example, in most health clubs you’ll typically see someone perform 3 sets of 10 reps for an exercise; let’s use the bench press as an example. You’ll see guys pump out their 10 reps, go to the water fountain, talk with some buddies, watch a couple highlights on ESPN, and then casually walk back to the bench to pump out set number two. By the time you’re done with your third set, it’s taken you 10 – 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need about an hour just to complete 4 different exercises!

90% of members who join a health club do so to lose weight and look better. If that’s you, a much more effective and time-efficient approach to ordering your exercises may be utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allows you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are a number of different ways to perform alternating sets:

Supersets: Alternate between 2 different non-competing exercises (e.g. upper body and lower body such as pushups and lunges)
Trisets: Alternate between 3 different exercises (e.g. push, pull, and lower body such as pushups, rows, and lunges)
Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent alternating set options, circuit training really packs a time-efficient fat-shredding punch, especially when performed using High-Intensity Interval Training (HIIT) protocols.
High-intensity Interval Training (HIIT) is an exercise strategy that employs an intense bout of exercise followed by a brief rest. Most HIIT protocols use a 2:1 work to rest ration (i.e., 20 seconds on, 10 seconds off) and consist of 6 – 10 cycles per circuit. Typical workouts consist of 4 – 6 circuits lasting 20 – 30 minutes (not including warm-up and cool-down).
In 1994, researchers for the Metabolism Journal discovered that each calorie you expend during high-intensity exercise burns nine times more fat than the same calorie expended during steady state aerobic exercise! HIIT accomplishes this in the following ways:

• Creates the Optimal Hormonal Environment for Fat Loss: HIIT puts your body in a “fight or flight” mode. As a result, your body releases certain hormones that directly mobilize stored fat to be burned off as energy during exercise.

• Burn a TON of calories both during and after exercise: Excess Post-exercise Oxygen Consumption (EPOC), otherwise known as post-workout “AFTER-BURN” is a measurably increased rate of oxygen intake after strenuous activity. This after-burn creates an elevated metabolic rate for 24-48 hours after exercise where fat is the primary fuel source. In other words, you burn more fat while you’re resting!

• Increased glycogen storage: HIIT training rapidly reduces glycogen (stored sugar in the muscle cells) during training. With proper post-workout refueling your muscle cells “learn” to store more sugar, thus preventing that unwanted sugar-to-fat conversion. Carbs aren’t the enemy when they have a place to go other than your butt and gut.

So, what’s an example of a HIIT circuit?

Here’s one of my favorites. It’s an 8-exercise circuit that can be performed with a single resistance band anywhere:

You will alternate between 20 seconds of work and 10 seconds of rest for all 8 exercises followed by 1 minute of rest. Perform this circuit 3 – 4 times for a 15 to 20-minute total body fat burning workout. Check out this video to see this circuit in action:

To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. HIIT provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. It’s also a blast to perform!

Basically, in the same 15 minutes that it took to get in three sets of one exercise using the straight-set method you could have gotten in 3 sets of 8 different exercises for a staggering total of 24 sets! Not too shabby if you’re on a time crunch and you need an efficient no-excuses workout.

For more detailed exercise programming and fresh, new routines daily, check out my Online Video Boot Camp Program.

Have Faith & Take Action!

Justin Yule

P.S. – Share one of your favorite fat-shredding circuit workouts with a comment to this post. I’ll video a demo of it for others to enjoy. Thanks!