Howdy guys, this is a brilliant circuit you can do with some free weights and a fit ball, so its inexpensive yet highly effective.


If muscle tone is your goal along with potentially losing some body fat then a high intensity circuit like this is idea, in fact, we’ve termed these the ‘Metabolic Boosting Circuit’ because of the effect on your metabolism.


Did you know that a normal 1 hour run at 70% intensity will raise your metabolism, which means help you burn more calories for approximately 2 to 4 hours and a circuit like this can help you raise your metabolism by up to 72 hours, that is a 15X improvement, cool right?


So how do you do these circuits, simple: follow the exercises below and do one after another without a rest.


Of course, do your 5-minute body weight warm up, if you don’t know how to do these, look one up on You Tube.


Aim to get to failure, where you can’t do any more repetitions by about 15 to 20 reps, if you can do more than 20, then increase the weight the next time you do it.


Here’s the circuit, if you don’t know any of the exercises then look them up on You Tube.


Note: Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription.