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For the past 4 weeks I have completely changed up my workouts… instead of standard weight training I have been doing some experiments with intense circuit style workouts. Really keeping the heart rate up, which is great for fat burning but these high reps, high intensity, no rest workouts aren’t exactly ideal for adding muscle mass.
I really like the workouts but I miss lifting heavy and lifting slow enough to get muscle gains so that’s what I am going back to next week. I am super pumped! The results of the intense training is clear though, I have lost body fat, especially in my stomach which is what I was going for and I loved increasing my pull-up count.
Here’s one of my favorite workouts that I have done over the month, it’s hard for sure but with practice you can do them!
Total Body Home Workout #1
TR Challenger
- 14 Burpees
- 30 Deadlifts (85 lbs) (if you don’t have this heavy of weight, replace with 50 bodyweight squats)
- 30 Push-ups
- 10 Pull-ups
- 40 Laying Bench Leg Raises
- 50 (25 per arm) Single Arm Clean and Press (15 lb DB)
- 14 Burpees
Do this as quickly as possible… let me know your time!
Up next for me? I am going into a hypertrophy month… build build and build. I will keep you posted!
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{ 2 comments… read them below or add one }
Hi Taylorr
Great post! As an ex-gymnast I have always found the type of training you described above as challenging and rewarding. I’ve had my clients add these high intensity-type sessions into their routines and results are fantastic. Personally I get a real buzz from pushing myself. Burpees are always a killer!
I’m an ex-gymnast too and I love how it has really helped with my training. Burpees are awesome, by time i get through them I am so proud!