One of the standard fat burning training techniques is the use of circuit training. The basic principles and an example of a training program are outlined below.

Circuit training involves training the entire body in one workout. 1 exercise per group is used, and mostly basic, heavy multi-joint movements are performed first, working out large muscle groups (legs, back, chest), followed by exercises working out smaller groups (deltas, arm muscles). Circle – a complete set of exercises, performed from 1 to 3-4 times, depending on the degree of preparedness. Thus, all muscle groups are worked out 3 times a week (if training takes place three times a week).

Since the goal of training is fat burning, there is no rest between exercises, after completing one, you must immediately proceed to the next. The number of repetitions is 12-20. This is done in order to maintain an increased heart rate and include in the work of the MMV, for which fatty acids are the fuel. The program is compiled taking into account the following features – exercises should be selected mainly multi-joint, while performing an exercise on a simulator or with free weight depends more on the degree of preparedness (some recommend performing exercises with free weight, others – exclusively in simulators). The work is carried out in the “pump” mode, i.e. many repetitions, the weight is sufficient to fatigue the muscle for the specified number of repetitions, but failures are excluded. The number of exercises is usually around 6-8. Rest is possible between circles, before each new one. On average, this workout should take you about 1 hour. The pace of execution is such as to keep the pulse at an elevated level. Usually, different exercises are used on different days for the same groups to fully work out the body in a week.

The following is an example of a circuit training program depending on the day of the week. Exercises performed in simulators can be replaced with free weight exercises with a good degree of preparedness. Girls with little training experience can eliminate 1-2 exercises for small groups of hands to simplify the program, because in the first multi-joint exercises these groups still receive a load.

WORKOUT 1. MONDAY.

Lower Pulldowns 1 set of 12-15 reps (1×12-15)
Bench press on a horizontal bench or bench press in the simulator 1×12-15
Leg Press 1×12-15
Lying leg curl 1 set of 12-15 reps (1×12-15)
Bench press in the simulator 1×12-15
Curl with barbell bar 1×12-15
Extension of arms with the handle of the upper block with a grip from above 1×12-15
Trunk crunches with the upper block 1×12-15

WORKOUT 2. WEDNESDAY.

Pulldown of the upper block to the chest 1×12-15
Incline or Incline Dumbbell Press 1 set of 12-15 reps (1×12-15)
Squats with a barbell on the shoulders in the Smith machine 1×12-15
Deadlift on straight legs 1×12-15
Shoulder front broach rod or lower block 1×12-15
Hammer Grip Dumbbell Curl 1×12-15
Push-ups on uneven bars in a gravitron or in a simulator 1×12-15
Knee raises in support or hanging 1 set to the maximum (1x Max)

WORKOUT 3. FRIDAY.
Pull-ups (with partner or gravitron if needed) 1×12-15
Bench press from the chest sitting in the Smith simulator 1×12-15
Seated leg press 1 set of 12-15 reps (1×12-15)
Hyperextensions 1×12-15
Breeding dumbbells lying on an incline bench (face down) 1×12-15
Alternate curls with dumbbells 1×12-15
French Press 1×12-15
Torso Raises on an incline bench 1 set to the maximum (1x Max)

And remember that without following an appropriate diet, no fat burning programs work.