Finally I have a go-to item that always comes with me on business trips: my jump rope. I think it single-handedly has cut off more of my weight than any other exercise.

I actually own both Turbulence Training and Metabolic Surge and can personally vouch for their effectiveness. Very intense training though!

But, unless you train at off-off-peak hours at your gym, that circuit would be impossible to perform.

At my gym, I have had to explain the concepts of supersets, giant sets, trisets, split-sets, interval training, etc over & over.

I think most of them are learning, but there are still those members who will watch you bounce back & forth between 2 pieces of equipment for a few minutes and STILL start stripping the weight off of the piece of equipment you just left…ARRRGGGHHHH

On another note – Rusty, do you know how that workout fit into the overall scheme of the program?

I found the bodypart selection a little odd, but considering we don't know the overall context…

Interesting blog, as always you deliver!!! I alternate the circuit training with sessions of HIIT, SST, and a weights programme but what i want to ask you is… a personal trainer guy told me it was very unhealthy to fast at all and said i would lose muscle by doing this. is this true?? Please help as i thought i had it all figured out and now i have doubts. anyone out there following a fasting plan ?? please let me know how your doing with that and cardio etc thanx

yeah Krav Maga is cool, but bare in mind, it's not even called a 'martial art', it's called a self defense system, and it's all about defending yourself on the street, not for the ring, so they include all kinds of 'nasty' techniques (such as kicking the groins). Some people say it's 'cheap' because of this – the instructors say when you're in danger it doesn't matter how you save yourself. I agree with the latter one. On the website I showed you (kravmaga.com) you can find certified training locations… this organization (Krav Maga Worldwide) is probably the biggest one that exists (there's another bigger one I think but that's it).

I would be toast after just 5-6 sets of pullups…I suck at pullups, but it probably has to do with the fact that I'm tall with crazy long arms…that is my excuse and I'm sticking to it

Yash,

I have only done that barbell complex 4-5 times, but it really challenged me. I like to follow this up with a bit of cardio to take advantage of this window of opportunity.

Rafi,

I like doing body weight circuits at my apartment and then head downstairs on the treadmill in our little apatment gym. I do this 1-2 times per week in addition to going to the gym 3-4 times per week. Since my main gym is crowded I would be unable to do the lifitng alternated with cardio, but I'm betting that some have the perfect setup for this.

Greg,

Yes, I have found many that work really well.

M0L,

Feel free to substitute the Crazy 8 bodywieght circuits with HIIT. These bodyweight circuits shouldn't grow the size of your thighs…especially if you are exercising under a calorie deficit.

Michael,

I still like doing a bit of focus on minor muscle groups, because I do notice a difference in muscle definition…but it follows the "law of diminishing returns"…doesn't make that much of a difference for the added effort.

Marc,

I need to eventually get a weighted backpack. I am still building strength in the body weight movements…it has always been a challenge for me, but getting better these past few months.

Ramon,

Type in "quickly gain muscle mass" into the search bar on my site. The first post that comes up is "How to quickly gain the ideal amount of muscle mass for your body type". You will like this post a lot.

Helder,

This cna be adjusted in a number of ways. The guys in the movie "300" did circuits as a way to gain a bit of muscle and drop bodyfat simultaneously.

Denmark,

It looks good to me, especially if you end it with HIIT. I imagine you work up quite a sweat with this routine!

JC,

Awesome advice…I hope people visit your site…it is becoming one of my favorites!

Jeffrey,

Getting up to 8 sets of complexes is rough! You are a mad man! Also…what is up with Crown Royal on the rocks? I have some friends that are about 10 years younger than me, and these guys love this stuff…they also are into Jager shots.

Brad,

Yeah…40 seconds of cardio in between each set.

Jason G,

Awesome recommendations to Ramon…couldn't have said it better myself. Thanks buddy!

Josh,

Sounds like a good cross-fit style workout. I also like it that you don't feel the need to do "direct" leg work. Some people with exceptionally skinny legs could probably benefit from 6-12 months of squats, but most people will get more than enough leg work with body weight circuits, HIIT, sprint intervals, etc.

Lihan,

Feel free to do it in the evening. Not a problem at all and you will still experience great benefits from it.

Norbi,

Keep doing the Krav Maga workouts. then use kettlebells in a fat loss circuit. I haven't used kettlebells extensively, but I do know they work well. If you do all of this and eat strategically, you will get ripped. The only fighter I see in bad shape are those with sloppy diets…typically in unlimited weight classes. I just watched a few Krav Maga videos on Youtube. Now I want to take a few classes for self defense…thanks for pointing this out! Good eadvice to Lihan as well. Thanks!

Mindbodygoal,

I likethe idea of kettlebell workouts done outside alternated with running. That has to work wonders as far as fat loss goes…plus you can develop a nice tan.

Manan,

You are welcome. It is a pleasure to do so.

Rippersid,

I need to include a "telepathic disclaimer" on my site. I should let people know that when they visit my site, I can read their mind Joking aside…you may want to add 2-3 bodyweight circuits per week in addition to your current routine. Believe me, this will get rid of that last little bit of fat if done with proper intensity. Don't try for 3 sets of this circuit your first week…1-2 sets will suffice for now. You shouldn't eat like that every day. Maybe 2 days per week, but you need some "real food" and real meals the rest of the time. This will actually help as well.

Gregg,

You sounds pretty darn strong…well-done. As far as gaining mass goes, type in "quickly gain muscle mass" into the search bar on my site. The first post that comes up is "How to quickly gain the ideal amount of muscle mass for your body type". This will be an approach you can use to gain muscle without looking bloated. If you are patient, you will slowly put on this mass over a period of 2-3 years and look great the whole time.

Cindy,

You will look a little flabby at first when dieting hard or doing a lot of cardio. This is because your muscles are "carbed-down" a bit and lose temporary size that the carbs and water provide. At first this makes the body fat you do have stand out a bit more than when the muscles were pumped up, but this carb depleted state does allow you to drop that body fat quickly. Over time, your skin will shrink down to wrap around your smaller body size. In 3-6 months, you won't look flabby at all.

Great comments so far!

Rusty

ANywho, I know you are a male but I figured I would ask you this. I am a female about average weight. It seems as though when I start loosing weight I tend to get a little more flabby, esp. in the tricep area. I know you said that was normal in an article but I just get scared. I'm hoping this is due to rapid water loss which I know comes off first with low carbing/ fasted cardio. I'm trying to get the lean and toned "Hollywood" look. I currently lift with 10 lb dumbells two to three times a week. I'm always so confused on how many sets/reps to do.

Anyway, what I really want to ask you is how to put on some mass? I know this isn't the purpose of your site, but I am 5'8" 122lbs and in need of gaining 20-30 pounds. I have the patience for it, but I am unsure of how I should go about it without doing a sloppy bulk and ending up, say, putting on more fat than muscle. I would say I'm about 8% body fat or so right now, so I do have some room for some fat gain, but I hate getting over 13-14% because my face chubs up for some odd reason which is irritating and the reason why I've always been so reluctant to bulk up (not too much mass, just enough to look like I 'work out' instead of looking like a fag-smoking, little eating young man). Its not like I can cover up my face for a few years whilst bulking like I could do with a shirt over my stomach, you know? So, I would really appreciate some advice! I also currently eat around like 2,500 calories for reference.

Also, circuit-training has made me really strong (for my size) – my strength-to-weight ratio is through the roof. I can do about 35 consecutive pushups, 100 consecutive pushups, etc. I don't want to limit my circuit-training/interval-training work-outs to gain size, so if that means it will take me longer to get bigger, so be it. Its fun making up circuit routines, I hardly ever do the same ones again in the same month.

and thanks a bunch, man! I really appreciate it.

I was wondering if you could suggest a weekly routine that's based on circuits/complexes/bodyweight exercises and regular strength training.

I've been losing weight, and since my last post, I am down to 65 kgs, from 76 when i found your site and incorporated your advice.
I am currently doing the 2 day split with Biceps/Shoulders/Triceps and Chest, Back and Abs, 3 times a week. 5 sets of 5 reps with 2-3 exercises per body part.

I have a problem with HIIT on the treadmill. I hate doing it. So out of 6 days of training, i'd probably be in the mood to do HIIT once or twice. That's the maximum i'd do.

My diet is still strict
Coffee with milk -no sugar
Protein – 1 scoop for breakfast
1 Apple for lunch and a handful of peanuts
Protein – 1 scoop after my workout ( around 8:30 PM)
and occasionally some lentil soup or veggies.

I was wondering if you could suggest some hardcore weekly routine that will help me get rid of my love handles. I've stuck with the routine you suggested for the past 2-3 months and i need to change it up cause I just need to get ripped. My body has acquired the slim slender look, and i've never weighed so low. Now with some veins popping here and there, i just want to look shredded and get rid of those love handles.

Any help is more than appreciated

I dont think it really matters too much when it comes to circuit training and fat loss, good quality resistance work, good quality cardio work and the rest comes down to diet.

My own preference is for kettlebells intersperesed with a shuttle run, which I have found to be high effective – especially when done outside.

Best Wishes