how to lose body fat

If you want this year further improve physical fitness and wants to be free of fat, there is an exercise program that is right for it. Let's find out!

Circuit training

Circuit training or circuit training has recently been a trend in fitness training program, not infrequently bodybuilding athletes also use this exercise program, even non-athletes can use this exercise program.

Many benefits can be obtained from this circuit training program, ranging from muscle building, optimizing exercise to burn more fat.

This time duniafitnes.com will share tips on exercises using circuit training program to remove more fat in the body, what the hell training?

Here 4 circuit training that you can try:

Fat Loss Circuit 1
Dumbbell Goblet Squat

How to do it:

Stand up and both hands holding one end of the dumbbell simultaneously in the chest

Legs wide open legs slightly exceeds the hip (starting position)

Then do the squat movement until almost touching the back of the thigh calf

Elbows touching the quadriceps

Make sure your back straight and hold briefly below

then back to the starting position

Perform 8 reps

Chin-Up

How to do it:

Hanging body position and hand grip bar Pull-Up

Position the feet straight down

Board appointed to the chin over the bar

Inhale as you lower the weight and exhale when lifting body

Perform 8 reps

Barbell Ab Rollout

How to do it:

Prepare a barbell on the floor (with a 2.5kg load - 5 kg on each side)

Position the body such as push-ups, but both arms holding the bar

Then lift your pinggunl pulling dumbbells toward your feet

So that your back is bent, keep your arm to keep .memegang barbell

Then push back to the starting position

Perform 10 reps

Push – Ups

How to do it:

Position the body face down.

Both palms touching the floor.

Then lower your body, while bending the elbow to the chest. almost touching the floor.

Keep your legs straight.

Then lift your body back to its original position.

Perform 15 reps.

Romanian Deadlift

How to do it:

Prepare a barbell on the floor.

Hold the bar with palms facing down.

Hand width slightly exceeds the width of the shoulders.

Bend your knees and your back slightly.

Lift the dumbbells until your back straight upright body.

Then lower back to the starting position.

Perform 8 reps.

Side Plank

How to do it:

Lie on your side with one hand into a pedestal and legs straight

Hold your waist to

Then lower your hips until almost touching the floor

Climbed back to its original position

Perform 20 reps on each side

Fat Loss Circuit 2

Dumbell Split Squat

How to do it:

Prepare bench or box that is in the gym

Stand back to the bench

Hold a dumbbell in each hand at your sides

Palms facing each other

Then put one foot on a bench (starting position)

Then lower your body by bending your elbows feet

Lift back to starting position

Repeat on the opposite leg

Perform 8 reps on each leg

Inverted Row

How to do it:

Prepare barbell on the rack and set the height of your waist level.

Hold the bar with both hands and body position facing up.

Straight hands and legs straight.

Then lift your body until your chest nearly touching the bar.

Lower back.

Perform 12 reps.

One Arm Dumbbell Row

How to do it:

Prepare the bench, put one hand and one foot on it.

Hold a dumbbell in the other hand.

Then pull the dumbbell up parallel to the sides of your body.

Then lower back.

And repeat on the opposite side.

Perform 10 reps.

Barbell Banch Press – Medium Grip

How to do it:

Lie on a flat bench

Prepare barbbell in the rack bar (preferably using training partner).

Hold the grip barbbell with medium or medium wide (handle with .sudut 90 degrees in the middle between the forearm and upper arm).

Remove the barbell off the rack and lift with straight arms (starting position).

Then slowly lower the dumbbells you up to almost touch the chest.

Hold for a few moments, then lift back to the starting position.

Perform 8 reps.

Kettlebell One-Legged Deadlift

How to do it:

Hold the kettlebell with one hand

And beridirilah with one foot slightly in the lift

Then lower the kettlebell with bent backs

let the foot of one leg straight backward

then lift the kettlebell back

and repeat the reverse side

do 8 reps on each side

Palfof Press

How to do it:

Prepare a low pulley cable in position

Position your body in addition to cable and grab the hand grip with one hand

Bend your knees about 90 degrees

And pull the cable with a straight arm fore chest

Then the one hand to grasp the hand holding the handgrip

Position the feet hip-width apart and knees slightly bent

Then pull the cable toward your chest with your arms bent elbows

Then return to the starting position

Repeat on opposite side

Perform 8 reps on each side

Fat Loss Circuit 3

Walking lunges

How to do it:

Walk with one foot stepping far ahead

Bend your front leg to 90 degrees and back knee almost touches the floor

Then do the opposite leg

Perform 10 reps on each leg

Dumbbell Bent – Over Rows

How to do it:

Position Stand with feet shoulder-width apart

Push your hips slightly to the rear

Keep your back flat and position it slightly straight torso on the floor

Grasp a dumbbell

Lift the dumbbell towards the upper abdomen, below the chest, shoulders remain straight position

Pause, then slowly lower the dumbbell until your arms straight

Perform 8 reps on each arm

Plank Walkout

How to do it:

Position the body such as push-ups

Hands and legs straight, keep your back straight

Then your arms move forward one step, or as much as possible

Key legs from moving

Then return the arm to its original position

Now turn your feet stepped back as much as possible

and the key to not move your hands

do 8 reps

Dumbbell Curl And Press

How to do it:

Hold a dumbbell in both arms at your sides

Stand with your feet hip-width apart

Lift the dumbbell up to your shoulder level

palms facing shoulder

then lift again until the dumbbell straight up and straight arms

then return the dumbbells to your shoulders again

and lower to the starting position

do 8 reps

Single Leg Glute Bridge

How to do it:

Lie supine on the floor

Flat feet touching the floor

keuda bend the knee

hand widened laterally

then lift one leg up until almost parallel to the chest (starting position)

then lift your hips as much as possible

then lower your hips to the starting position

do 10 reps on each leg

Lateral Crawls

Lateral CrawlsHow to do it:

position of the body such as push-ups

hold hands, feet, and back to keep it straight

then walked to the side with hands on each other

Repeat in the opposite direction

Perform 10 reps on each side

Fat Loss Circuit 4

Dumbbell Rear Lunges

How to do it:

Stand with feet about the back and both hands holding the dumbbell

Then drag one foot backward as far as possible up front legs .membentuk corner

Return to the starting position

And repeat on the opposite leg

Perform 8 reps on each leg

Half – Kneeling Face Pulls

How to do it:

Bend your knees about 90 degrees.

Hold the handgrip cable which has been arranged parallel to your face.

Align your hands.

Then pull the cord until almost touching your face.

Then go back to the original position.

Perform 12 reps.

Plank with Twist

How to do it:

Plank body position with both arms into the pedestal

Then turn your body to the side, holding up one hand vertically straight up

Hold for a few moments

And back to the plank position

Repeat on opposite side

Perform 8 reps on each side

Incline Dumbbell Press

How to do it:

Prepare benc with a slope of about 35 degrees

Then lay your body on the bench

Hold a dumbbell in both hands at the bend and place it parallel to your chest

Then push up until your arms straight

Lower back

Perform 8 reps

Ball Leg Curl

How to do it:

Prepare a gym ball

Lie on your back with both legs leaning on a gym ball (to the extent calf) - initial position

Hand widened laterally on the floor

Then lift your hips as high as possible

Until the heel touches the ball.

Lower back to the starting position

Perform 8 reps

Ab Roller

How to do it:

Ab roller grasp with both hands on the floor.

knees bent about 90 degrees.

then push the ab roller body forward until your chest nearly touches the floor.

lock the foot to stay strong and not move.

return it to its original position.

do 8 reps.

Well fitness mania, that's the fourth circuit training to reduce your body fat. Keep in mind to do a 2 minute break between sets her, and do not rest between movements. Good luck!