Circuit training is great for cutting because of the fact that it's a heavy cardiovascular workout but also has benefits of weight training such as strength etc. Plan looks good, although 30s rest spuds like a killer! Keep it under 60 minutes; try to aim for 45 minutes. What is the best workout to get cut? It also depends on your fitness. Don't try to attempt any more to avoid overtraining, remember you also have cardio to do. Hi Steven, just wanted to clarify, is there a rest day after day 7? Also, for those who aren't in the greatest shape and want to lose weight, lower intensities are a better option than HIIT. If you'd like to train abs on this day, superset swiss ball crunches with hanging leg raise for 3 sets of 20-30 reps. Post workout perform 10 mins of HIIT on a rower. Like circuit training, HST is designed to work the full body in one workout. just want to be sure. Close-Grip Bench Press: 2 sets of 4-6 as heavy as possible! newsletter subscribers! Also a few things to remember are to pace yourself. In the morning, perform 20 mins of HIIT on stationary bike. In terms of cutting the main drawback is obviously the lack of energy some might experience because of the addition of cardio and also the cutting down of calories. Moderate intensity cardio for 30 minutes first thing in the a.m. and 20 minutes post-workout daily. For example doing bench press then immediately chin ups so that you don't spend as much time resting. Best regards. Bonus Question: Do you usually cut for the summer? Hey HIIT is a great selection for the days in which you workout as you can pack a lot into a short session. Furthermore, the addition of cardio can make results come quicker. Dumbbell Shrugs: 2 sets of 4-6 as heavy as possible! Also in the interest of keeping your heart rate up I suggest resting from 25-45 seconds ideally and 60 seconds maximum. Of course the squats. For the first 6 weeks use bars then go to dumbbells. So instead of doing pec flyes do bench press etc. Is this workout program good for fat lose and gaining muscle. Use this principle when you run into the same situation for other body parts. Some people who are out of shape and overweight might not be able to keep up the high intensities, so using a lower intensity would be best. Hey guys I'm no expert, but this is what helped me get from 189lb at over 25% body fat to a solid 159lbs so far at around 10.5% +/- 0.5% in 4 months. So the simple rule is just focus on cutting away fat right now! I am wanting to get serious about building muscle mass, and I was wondering if this is a good workout for someone like me? PH: 1-800-537-9910 To build muscle, you need to be eating at a surplus. If you're not so keen, then try resting 10-20 seconds in between making sure your heart rate is always up there. It's also nice so you don't get bored. From there subtract ~250-500 calories to put yourself in a calorie deficit if your goal is fat loss. Day 4 – Chest & Arms. Concentration Curls: 3-4 sets of 10 reps steadily increasing the weight each time. I am Fitness instructor and I've been teaching around 6 classes per week of hit workout... well I want burn more body fat but increase my muscle and not lose... do you think this is the best program for me? Ensure that your form is also perfect on this exercise. Always have at least 1 day of rest. A large part to successfully cutting is going to be burning calories at an efficient rate. Those who have put on enough muscle over the winter are looking to get 'cut' for the summer. How many of you are elite athletes in which you're pushing your bodies to the limit with endurance training to the point where your muscle is being sacrificed for energy and nutrients? Most people want to be cut for the summer so when they go to the beach they will have a ripped body. Advanced workout plans for cutting and body building often call for ab wheels and cable resistance machines, and these can also be incorporated into most home gyms. So it looks something like this: Frequency is extremely important. just asking because in the first back day you have wide grip row and two pulldowns close and wide. If you're really out of shape then keep it at 3 times per week. However, the amount you will be doing is key, as it does not significantly impact muscle mass. Doesn't focus on smaller body parts like some programs. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, printable log of ho_124's Circuit 1 workout, https://www.bodybuilding.com/fun/hst1.htm, https://www.bodybuilding.com/fun/bobchic3.htm, https://www.bodybuilding.com/fun/paul4.htm. Just don't try something stupid like having 80% of your calories from fats or something. Sure you could set up your workouts that way. Click here for a printable log of ho_124's HST workout. The results you expect depends on your diet! Check it out! For the cardio is this up to an hour for a day or up to an hour for two cardio sessions in that day I.e up to 2 hours of cardio a day? Weighted Bench Dips: 3 sets of 10 reps steadily increasing the weight on your upper legs each set. To burn unwanted fat, you need to be eating at a caloric deficit. If this is not possible try doing the lifting or cardio first and give yourself a couple hours to recover before doing the next part whether it be the lifting or cardio. If you do not, you risk a plateau and getting bored with your workouts. Right after just eat a decent meal or a protein shake and you will be fine. To do the workout correctly you do them all in order starting with: In between exercises you can take no rest at all if you're up to it, so get ready for an intense workout. When the new week starts should I do abs on Day 1 after doing them on Day 7? We teach you how to do thousands of exercises! There are literally thousands of programs out there that you can try and suit different people's needs. Leg Press: 3-4 sets of 10 reps steadily increasing weight each set. Barbell Squats: 3 sets of 10 reps steadily increasing weight each set. Dumbbell Alternate Bicep Curls: 2 sets of 4-6 as heavy as possible! Try to keep it as low as possible and only do it on non-workout days, preferably in the evening to speed up the slow afternoon metabolism. While cutting you generally have less calories and less carbs which makes muscle building much more difficult. I'll help you decide which workout you want to do by listing some pros and cons of the two types of lifting programs. 8 weeks are over now you only have 4-8 more to go depending on how shredded you want to get. Most people do about 3, but if you can't then 2 should be fine but always try to keep improving yourself. Please help me find a work out. Therefore go for at least 30 minutes to 60 minutes maximum. Then take an off day after I role through the whole 6 workouts. Decline EZ Bar Triceps Extension: 2 sets of 4-6 as heavy as possible! What's the reason the program duration is listed as only 6 weeks? Take shorter rests between sets for example 30-45 seconds so you're working more consistently and therefore using up more calories. Isolation work is good, but compound exercises are your best bet at burning more calories. I couldn't imagine doing 9 sets for each body part in a full body workout, you would probably die. Basically for circuit training you pick 5-8 exercises to work the entire body. Lastly while cutting your not going to be putting on muscle. You need to do 2-3 to finish the workout. Also if you are going to start lifting, then it's important to keep in mind that you shouldn't attempt a heavy lifting schedule. Leg Press: 2 sets of 4-6 as heavy as possible! I'll say this again, at this point you need only be focused on losing fat, not putting on muscle. If you start increasing intensity, you also use carbohydrates instead of fat as your energy, and this is not what you want. Reverse Crunches: 3 sets of 10-15 reps. For added weight add a dumbbell but ensure you have perfect technique before adding weight to avoid injury. The no. Depending on which body type you are, you will cut fat at different rates.