The 30-Minute HIIT Fat Burning Circuit

You don’t need always need a treadmill, elliptical or rowing machine to burn tons of fat off your body. Here’s a 30-minute high-intensity workout that will kick your metabolism into high gear -all you need is a weight plate and set of suspension straps.

You are going to feel this from every cell in your body and the fat is going to be screaming!

The 30-Minute HIIT Fat Burning Circuit

CIRCUIT #1: Plate Party

Get a weighted plate, dumbbell or whatever ya got handy. Complete each exercise for :30 seconds at an ALL OUT pace. Then rest for :20 seconds and get ready for the next exercise.

Perform three full rounds of the below circuit. Go right down the list and do all 5 exercises, resting one minute once you finish.

Runner’s Lunge With Twist
Squat To Punch
Around The World’s
Plate Burpees
Deadlift Turn & Punch
Runner’s Lunge w/twist

CIRCUIT # 2: Suspension Hell

Same exact protocol as the plate circuit – 30 seconds on, :20 seconds off, go through all exercises, then rest 1 minute then repeat for 2 full circuits:

Punch The Sky
Suspended Butterflies
Jumping Y’s
Side Knee Tucks

Ben Boudro, MS, CSCS

Strength and Conditioning Specialist Ben Boudro is the owner of Xceleration Sports in Auburn Hills, MI, an 8500 sq. ft facility that offers sports-specific training for youth, high school, collegiate and professional athletes. . Prior to owning his own facility, Ben spent 2.5 years as a collegiate strength and conditioning coach at Michigan State University. A five-year member and team captain of the MSU Wrestling Team, Ben holds a Bachelor’s Degree in Kinesiology specializing in Health Promotion, a Master’s Degree in Exercise Science and holds Strength & Conditioning certifications with the NSCA and CSSCa.


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