It’s simple: select 6 movements that collectively work your whole body. Then perform each move for as many quality reps as you can in 60 seconds with 60 seconds of rest between moves. You’ll perform this circuit 3 to 5 times based on your schedule and fitness level.Here is one I use with a lot of clients at our studio
1a. Dumbbell Goblet Squat1b. Pull-up1c. Kettlebell swing
1d. Dip
1e. alternating reverse lunge
1f. Assault bike sprint*
*If you don’t have access to an Assault AirBike or another fan bike, you can modify with a spin bike, rowing machine, treadmill, or even battle ropes. This will seriously ramp up the cardio work!
The secret sauce to this workout is the 60-60 interval.
The 60-second work periods provide an ideal time under tension to stimulate muscle growth. They also completely exhaust your anaerobic/glycolytic energy system which maximally depletes the sugar stored in your muscles. You’ll know this is happening if your muscles are getting pumped up like balloons and are burning like hell. The result is an enhanced total body fat loss during rest periods and post-workout, especially when combined with a diet that puts you in a calorie deficit.
The 60-second rest periods also allow for maximum intensity on each work period. Yes, we’re alternating between non-competitive exercises, but when you’re pushing this hard there is a systemic and cumulative fatigue that builds and quickly impairs exercise performance when the rest periods are too short. I’ve found that 60 seconds is the ideal length to be able to empty the tank each work period without impairing performance on the next exercise.
In terms of loading and target rep ranges, you can use heavier loads for slower tempos in the 6 to 12 rep range or use lighter loads for 15 reps or more at a faster tempo. Both options will burn fat and build muscle, but the former is better for stimulating muscle growth and strength gains and the latter is better for burning fat and improving cardiovascular conditioning. Either mix between these tempo/loading options from session to session or even within the same training session for the best results. And if you don’t have the ability to adjust loads, then just keep getting more reps within each 60-second work period.
If you’re looking for a different approach to your training don’t hesitate to contact admin@sweatlab.ca for information regarding our Small Group Training Classes