HIIT Gut-busting Circuit That Will Get You Working Hard By TRAIN · December 19, 2016 Try top performance enhancement coach and sports scientist Brendan Chaplin’s full-throttle, gut-busting program to own the beaches this summer. What to do Using these sessions in an ABA, BAB format, do three sessions per week, adding more weight on each set until you can’t do another rep on the final set. Use the first two weeks to get used to the sessions and the last two to beat your numbers from the first two weeks. Why it works Training at such high intensity will elevate your metabolism for 48-72 hours post exercise, creating a huge calorie burn. If you want to burn fat faster, include five minutes of interval training (30-second sprints and 30-second rest periods) before and after sessions. Stick to it and you’ll be harder and leaner in less than a month. Session A Works: Upper-body strength, lower-body volume. Do this circuit 3 times Warm Up Bodyweight squat (20 reps) TRX W (8 reps) TRX row (8 reps) Press-up (8 reps) Tri-set one Dumbbell bench press (8, 6, 6, 4 reps) Single-arm dumbbell row (8, 8, 6, 6 reps ) Leg lower on a bench (4 x 12 reps) Tri-set two Dumbbell pull-over (3 x 8 reps) Bicep curl (3 x 12 reps) Kettlebell reverse lunge (3 x 8 reps each leg) Density finisher Do as many rounds as possible in 5 minutes of 5 reps each side Spiderman press-up Dumbbell lunge and reach Barbell overhead lunge Session B Works: Lower-body strength, upper-body volume. Warm up Do this circuit 3 times Split squat (15 reps) TRX press-up (8 reps) TRX rollout (8 reps) TRX row (12 reps) Tri-set one Barbell back squat (6, 6, 6, 4 reps) Push press (8, 8, 6, 6 reps) Triceps press-up (4 x 10 reps) Tri-set two Deadlift (3 x 6 reps) Swiss ball rockback (3 x 10 reps) Chin-up (3 x maximum reps) Density Finisher Do this circuit 3 times Split squat (15 reps) TRX press-up (8 reps) TRX rollout (8 reps) TRX row (12 reps) Find intense workouts to help you reach your goals and more in every issue of TRAIN magazine. Written by TRAIN You may also like... Here’s How To Perfectly Time Your Exercises 8 Exercises You Can Do On A Trampoline Cory Gregory Workout – Welcome To My Crazy