Circuit Program To Melt Fat Away

Circuit Training 

5 Pull Ups

8 Decline Push Ups
11 Biceps Curls

14 Jump Squats

17 Heels To Heavens

20 Jumping Jacks

Rest 5 Seconds

5 Chin Ups

8 Push Ups
11 Shoulder Press

14 Squats

17 Elbows To knees

20 Mountain Climbers 

Rest 5 Seconds

Beginners Repeat The Circuit 4 Times
Athletes Repeat The Circuit 8 Times
SPARTANS Repeat The Circuit Till You Pass Out

Muscles Targeted

Pull Ups/Chin Ups : Back,Biceps,Forearms,Shoulders and Core

Incline Push-Ups/Push-Ups : Upper Chest,Chest,Triceps,Shoulders,Core

Jump Squats/Squats : Quads,Hamstring,Glutes,Calves and Core

Heels To Heavens : Core,lower abs

Elbows To Knees : Core,Upper abs and Obliques

Jumping Jacks : Calves,Shoulders,Core and Glutes

Mountain Climbers : Core,Calves and Shoulders

Workout Duration

15 to 25 Minutes 

Depends on your Cardiovascular fitness

Calories Burned

300 Calories Approx.

The heavier you are,the more calories you burn.

Everyone burns calories differently,there are many factors like resting heart rate, effort, weight, height etc..

Diet

READ THIS FOR MACRO BASICS

Your Maintenance Calories Approx. = 33 * Body weight in Kg

To lose weight

Eat 300 to 500 less calories than your maintenance

For example:

If your Maintenance calories = 2500 calories

Fat loss calories = 2000 calories

Your Macro Ratio

Protein = 2 * Body weight in Kg

If you weigh 73 Kg 

Your Protein Intake = 584 calories = 146 Grams

(1 Gram of Protein = 4 calories)

Fats = 40 % of 2000 = 800 calories = 88 Grams

(1 Gram of Fat = 9 calories)

Fill up the remaining calories with Carbs

2000-(584+800) = 616 calories = 154 Grams

(1 Gram of Carb = 4 calories)

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