5 Step Fat Burning Interval Circuit Workout

Fat burning interval workouts are not just for cardio workouts. When you mix things up a little during workouts, it keeps your body guessing and keeps boredom away.

Intense interval workouts will increase your body's growth hormone and fat burn. Research has also proven that the benefits of anaerobic exercise like intervals is superior to aerobic exercise for fitness, fat loss and heart health.

If you want an effective, intense strength/cardio interval workout, try this 5 step killer workout:

You will never be bored and you will burn more calories and fat during and after your workout because of your increased metabolism.

Walk 1 minute between each exercise (recovery interval). Rest 2-3 minutes between circuits. Do the circuit 3 times.

1. Dumbbell Squat-to Bicep Curl-to Shoulder Press, 10 repetitions
Do this exercise with correct form. This is one of the best full body exercises.
This exercise is one movement with 3 exercises. Do the dumbbell squat and do a biceps curl as you ascend and finally the standing shoulder press to finish. That’s one repetition.

2. Step ups with knee lift, knee high platform, 10 repetitions each leg

Face a bench or platform (knee high) and put your right foot on the bench. Your knee should be bent about 90 degrees. As you lift your body on your right leg, keep your body erect (don't bend over) and look straight ahead. Balance on your leg for 1-2 seconds and descend. Don't let your left foot touch the platform as you lift your knee. Do all required repetitions on the right leg and switch to left leg.

3. Cross-Body mountain climbers, fast, 30 seconds

a. Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise.

b. Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement. Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions.

The cross-body mountain climber is a versatile exercise in that you can do it on level ground, on an incline, as a warmup, as cardio or as a workout exercise.
It is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. You will need high levels of core strength to do this exercise the right way for each set.

4. Medicine ball diagonal chops, 10 each side
The diagonal chop helps you work multiple muscle groups in different planes of motion (at the same time). Injuries of the torso (such as oblique strains/pulls) can be avoided by doing this exercise.

Stand with your feet slightly wider than shoulder width apart. Lift medicine ball high above left shoulder and chop down to right ankle. Do all repetitions for one side and repeat for the other side.

5. Use full speed jumping jacks to burn more fat. Doing speed exercises will activate your bulky fast-twitch muscle fibers to give you a more lean and toned body.

--Rest 2-3 minutes and repeat circuit

You're finished!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut


  1. All exercises that you described above is absolutely fantastic. But i am having problem in doing Step ups with knee lift, I think with time i would learn them perfectly.

    1. Ajay...the step up exercise is tough but a great fat burner and body shaper...stay at it!


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About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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