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This cardio and kettlebell workout will melt fat fast. Designed around a triathlon this workout promises to push you to your limits.
But don't worry! You won't have to slip into your budgie smugglers or cossie to complete this workout. To make it gym-friendly swimming has been replaced with rowing. Inspired by the triathlon event, this fat loss workout is comprised of three cardio exercises: running, rowing and cycling.
To break-up the monotony of cardio, three super-functional resistance exercises intersperse the run, row and cycle. Together they add a pinch of seasoning to what would have otherwise been a bland aerobic repast.
Design aside, this is a tough session and you're going to have to bring your A game if you stand any hope of surviving to the end. When I completed this workout it took me nearly two hours – and in that time I didn’t stop for so much as a sip of water.
Understandably, few fitness enthusiasts possess the inclination to exercise for two straight hours. There's absolutely no shame in that. But just because you might not be willing to squander nearly a 10th of your day exercising doesn't mean this workout is off limits. Following this sentence I've outlined a couple of alternative ways that you could complete this workout.
Methods of modification
Because of its magnitude you might want to split the workout into three segments completing a segment over three consecutive days. Simply combine a cardio exercise with a resistance exercise and work through each pairing as and when you've got the physicality for it.
Alternatively, you could set a 30-minute countdown timer and see how much you can complete before the time elapses. By applying this method of approach you’ll have almost a week’s worth of good training sessions.
Whichever approach you take you can use the accompanying circuit tracker to chart progress.
How it works
After you’ve warmed yourself by the fire of the mandatory warm-up, compose yourself mentally and then complete all 300 repetitions and 23,000 metres. There is a slight catch however. Catch:
You are prohibited from completing more than 1000 metres in a single stint. Why? Besides being prevented from falling into a nice comfortable aerobic rhythm, it frees up equipment for other gym users and requires that you think about your plan of attack prior to going into battle.
Before embarking on this workout you must firstly plan how exercises are to be paired together. For example, I paired the vertical lifts and rower together; on concluding each 1000 metres I hopped off the rower and completed 20 vertical lifts. I applied a similar tactic to the run and cycle.
If you fail to heed this advice, and instead flit between exercises arbitrarily, your end time will almost certainly be negatively impacted.
Key points
Ensure that the warm-up is not included within the overall time
Do not exceed 1000 metres on the cardio stations
The exercises can be complete in any order
Equipment
Running machine (the run section can, of course, be completed outside (same with the cycle))
Rowing machine
Indoor bike
Kettlebell
Dumbbells
Warm-up
500m row
25 kettlebell swings (24kg)
500m row
25 kettlebell swings (24kg)
500m row
25 kettlebell swings (24kg)
500m row
25 kettlebell swings (24kg)
Faster way to fat loss
1. 10k – Cycle
2. 100 – Kettlebell swing (40kg)
3. 100 – Vertical lift (2 X 14kg dumbbells)
4. 8000 metres – Row
5. 100 – Single arm snatch (50 each arm) (16kg dumbbell)
6. 5k – Run (last 1000m as follows: 250 metres @ 0% incline – 250m @ 5% incline – 250m @ 10% incline – 250m @ 15% incline)
Total distance at speed = 23,000 metres
Total reps = 300
Time to beat = 1hr 40mins
(Let me know what time you achieved: info@hungry4fitness.co.uk)
General advice/rules
Decide exercise pairings prior to embarking on the circuit.
Try not to rest between exercise transitions – this will waste a lot of precious time.
Select weights that will pose a challenge but that won’t cause you to compromise your technique.
Exercise Tutorial
If you’re unsure about how to perform any of the exercises in this workout follow the link:
Enjoyed this circuit? Has it left you hungry for more? Click on the image below and get your copy of the Hungry4Fitness Book of Circuits Vol. 1.
Circuit training is one of the best forms of physical exercise for maintaining and increasing overall-fitness. A well designed circuit will provide a great cardiovascular workout, strengthening the heart and lungs in the process, whilst also improving muscle endurance and developing functional strength. This unique combination, of fat burning and muscle building, which singular exercises, such as running, cycling, swimming or weights cannot give, will help to sculpt a lean defined physique.
(As we are very interested in user experience here at Hungry4Fitness, we would be very grateful if you could take a few seconds out of your day to leave a comment. Thanks in advance!)
Blog Author
Adam Priest is a former Royal Marines Commando, personal trainer, lecturer, boxing and Thai boxing enthusiast.