How To Design the Ultimate Fat Blasting Workout

In the past the performing of exercises in straight sets has been the cornerstone of most resistance training programs. This basically means you would perform a certain number of reps for one exercise, rest anywhere from 30 seconds to five minutes, depending on your goals and then repeat this process for the number of sets you required based on your goals. If you wanted to gain more muscle you would use longer rest periods and conversely if you wanted more of a fat burning workout you would use shorter rest periods.

So, what’s the problem with this format?


Well although straight sets are extremely easy to understand for people new to fitness, they are an extremely inefficient way to work out. For instance in most gyms you would see some one perform 3 sets of 10 reps on the bench press. They pump out ten reps, sit on the bench and sip some water, chat with the friends and possibly watch some TV before walking back to the bench to perform their second set. In general, guys in particular, tend to take between 3-5 minutes between sets. So in this example, 3 sets of 10 reps would take approximately 15 minutes, just to do one exercise, which means you would need at least an hour to perform four exercises!!

A much more effective and time-efficient way to ordering your exercises is to utilize the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. By alternating sets like this you can work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program.

There are several ways to perform alternating sets outlined below:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and squats)

2.) Tri-sets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, pull ups, and lunges)

3.) Circuits Training: Alternate between four or more different exercises

Though supersets and tri-sets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s take a look at my favorite circuit training template using timed set intervals:

The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Marc Kent body weight squat

Exercise#1- Squat

Exercise #2- Dips

Exercise #3- Single-Leg Hip Extensions

Exercise #4- Pull-ups

Exercise #5- Leg Raises

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the bench press   you could have gotten in three sets of five different exercises for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

So to reiterate, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Feel free to use the following template I use during my boot camp workouts for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core

I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come 😉

Train Hard, Eat Smart!