6 Minute Circuit Workout to Kick-Start Fat Burning

This circuit is so simple but it can be extremely effective for kick-starting your fat burning system in the morning. There are two versions.

The first is bodyweight only, the second includes equipment.

I snuck in this workout (equipment version) before hopping on my bike and heading down to the Savor Stratford food festival in my little hometown on Saturday. I was obviously an early-bird arrival but it was great to see all the booths with organic food.

They even had a booth for “The Barkery“, the local doggy treat bakeshop where Bally’s Grandma goes to spoil him with treats at Christmas time.

Yesterday I had another Device-Free Sunday. That’s where I avoid all electronics. I don’t use my cellphone or my computer, and I try not to watch TV (I only watched a little last weekend because it was the World Cup). It makes for a relaxing day filled with friends, family, Bally, and books.

If you haven’t tried a Device-Free day since getting your first cellphone way back in the 90′s, I highly recommend that you do! You’ll love it…and YES, the world still goes on without you plugged into the Internet all day.

Relax, you’ll enjoy it. Alright, back to your workouts…

The 6-Minute Circuit System

Do this workout before breakfast for convenience sake. Get up, get it done, and get on with your day. That way you are guaranteed to NOT miss your workout. You can do it up to 3 times per week for 3 weeks.

6-Minute Bodyweight Version

1) Total Body Extension – 30 seconds
2) Pushup or Decline Pushup – 30 seconds
3) Prisoner Split Squat or Prisoner Lunge – 30 seconds per side
4) Rocking Plank or Cross-Body Mountain Climber – 30 seconds
5) Jumping Jacks or Burpee – 30 seconds

– Do not rest between exercises.
– Repeat the circuit one more time (without rest).
– Rest 47 hours and 59 minutes before repeating the workout. (Seriously!)

And…

6-Minute Advanced-Equipment Version (with KB-Pushup Gauntlet)

1) Total Body Extension – 30 seconds
2) Kettlebell Swing or KB Goblet Squat – 30 seconds
3) Pushup or Decline Pushup – 30 seconds
4) Prisoner Split Squat or KB Goblet Split Squat – 30 seconds per side
5) Pushup or Decline Pushup – 30 seconds
6) Kettlebell Swing or KB Goblet Squat – 30 seconds
7) Rocking Plank or Cross-Body Mountain Climber – 60 seconds
8) Jumping Jacks or Burpee – 60 seconds
9) Total Body Extension – 30 seconds

– Do not rest between exercises.
– Do one circuit. That’s it.
– Rest 47 hours and 59 minutes before repeating the workout.

And if you liked those 6 minute workouts, you’ll love this:

My 6 Minutes-to-Sexy Fat Burning System

Six minutes to sexy every day,
Craig Ballantyne, CTT
Certified Turbulence Trainer