Category Archives: Workouts

10 Minute Fat Burning Circuit

Controlling your intensity during a workout may seem like an odd concept. But if you’re always pushing yourself to the maximum, you’re burning carbohydrate as your fuel source. Your body predominantly burns stored fat as its fuel source during a long steady state exercise. Intense exercise is great as it promotes muscle building and your body will burn calories later in the day during recovery.

Join me as I do a 10 minute basic fat burning circuit and let’s burn some fat together. All you’ll need is a jump rope and a step. Let’s do 20 seconds on and 10 seconds rest for this circuit.

JOG (20 seconds)
We’re going to start out by jogging in place for 20 seconds, slowly getting your heart rate up.

Rest (10 seconds)

JUMP OVER THE ROPE (20 seconds)
If you have a rope, put it down on the floor, in a vertical line. If you have tape, you can tape down the rope. And if you don’t have a rope, you can just use an imaginary line. Once the rope or imaginary line is in place, jump from side to side, over the rope.

Rest (10 seconds)

Now you’ll need your step. Step up onto your step, drive up with the knee, step back down. Alternate sides. You could always add weights to add some resistance. Always remember to step with your foot in the middle of the step.

Rest (10 seconds)

TRICEP DIPS (20 seconds)
We’re going to do tricep dips on the floor. Sitting on the floor, feet are apart, lift yourself up using the tricep muscles. Do these dips for about 20 seconds. You just want to make sure that you push yourself and feel the muscles in the back of your arms working.

Rest (10 seconds)
Jump back up onto your feet. Breathe it out.

POWER JACKS (20 seconds)
Power jacks are simple jumping jacks but they include a squat hold. Make sure you sit your body weight back in your heels when you hold. Make sure you’re working your glutes and hamstrings.

Rest (10 seconds)
Get back down on the floor because we’re doing abs next.

TOE TOUCH ABS (20 seconds)
Lie flat on the floor with arms out. Then we’re going to touch the toes, opposite arm to opposite leg. Be careful as you twist, try to keep your back nice and flat on the floor.

Rest (10 seconds)

ICE SKATERS (20 seconds)
Last exercise of the circuit is called ice skaters. Step to one side, then step to the other side, like you’re skating on ice. Make sure to slightly lean forward.

I’d like you to try to do this circuit three times through. But remember one time is always better than no times. I hope you enjoyed this fat burning circuit. Have fun putting together your own circuit using your own favorite exercises. It’s important, especially if you enjoy endurance based sports to become an efficient, fat-burning athlete. Building lean muscle mass in my opinion is the best way to burn fat long term.

Samantha Clayton, fitness expert and former competitive sprinter.

Advanced Circuit Workouts – Including Dumbell Exercises

Do you like circuit workouts? Then try my advanced circuit today.

If you’re ready for an advanced challenge, then get warmed up and join me for my advanced circuit workout. We’re going to work at a high intensity and perform some high impact exercises. As always, work at a level that fits your own personal level of fitness, and only attempt advanced moves when you are ready.

We’re going to work in an interval style, doing 45 seconds of work followed by 15 seconds of an active rest core move.

High Intensity Move: SQUAT JUMPS

First, we’re going to do squat jumps. Sit in a squat position. Jump forward, then shuffle back. As you squat down, always sit back on your heels. The further you sit back and jump forward, the harder it is.

Active Rest Move: CRUNCHES

For your rest move, I want you to do some crunches. Make sure to lift your shoulders off the floor, eyes towards the ceiling, and chin off the chest. If you’re not sure how to do a crunch, see my video that explains this move here:

High Intensity Move: PUSHUP JACKS

These are my favorite. Get into pushup position, and then jack out the feet. Always focus on your form—hands should be just slightly wider than shoulder width apart with wrists and shoulders in a nice straight line.


For our next rest move, get onto hands and knees. And then just lift and extend one leg. Bring the knee in, and then extend it out again. Do a few on one side and then switch sides. You’ll work the core for this move.

High Intensity Move: SWITCH LUNGES

Get into lunge position, and then simply switch lunge positions with a jump. Just jump and switch. If you’re not quite ready to do that, you can always stop in the middle. You want to go for height! Really push up out of that lunge.

Active Rest Move: BICYCLE

Get back down to the floor for bicycle for this next rest move. Lie with your back flat against the mat, and twist carefully—elbow to knee.

High Intensity Move: DUMBBELL SNATCH

Our last move of the circuit is called a dumbbell snatch. Take one dumbbell and place it on the floor in front of you. Then sit back putting weight in the heels, and then lift the dumbbell up. Put the dumbbell back down, and then jump. Switch sides and then lift the dumbbell with the other hand. Pick a weight that’s comfortable, and never jump with the weight.

I’m Samantha Clayton, fitness expert and former competitive sprinter. I’m working with Herbalife to help you achieve a healthy, active life.

Active Lifestyle Nutrition

Every pound of muscle in our bodies burns 7-10 calories a day, while each pound of fat burns just 2 calories per day. Include strength training in your exercise programme alongside cardio. Eating 20g of protein with every meal and snack helps prevent muscle wasting. Have you had your shake after your workout?! “Important! Don’t skip your protein shake after you exercise and think that you’ll save calories! A protein shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat.