Welcome to the Get Fit Guys' quick and dirty tips to slim down and shape up. I'm Ben Greenfield,

and I'm the Get Fit Guy. As you probably know, if you read the article, which workout burns the most

fat, and I'll link to that in the show notes. You can get the most weight loss bang for your buck by combining weight training with cardiovascular exercise or doing some form of weight training

that has a cardio component. But it's one thing to know what kind of weight training gives you

fat loss, and another thing to actually know some practical weight loss workouts that you can do.

So here are my four best weight loss circuits.

Each circuit combines the ultimate one-two punch of weight training and cardio

so that you get both a hormone and a metabolism boosting effect.

Enjoy.

Let's jump in to weight loss circuit number one.

Hurricane workouts.

I didn't invent the name for these workouts, but instead

discover them through the writing of a guy named Martin Rooney, who trains mixed martial artists

or MMA athletes around the world. And here's how you do one of these hurricane workouts. First,

warm up with five or ten minutes of easy cardio. Next, on a treadmill or a set of stairs, do a short sprint. Choose a speed that's

about three to five miles per hour faster than your normal jogging speed if you're using a treadmill,

and choose the maximum incline you can handle with good running form. Now immediately after that

short sprint, you hop off the treadmill and you do two back-to-back exercises.

Then you do another short treadmill sprint and you go back and forth like this for a total of nine

times. So for example, your hurricane workout could be nine by 30 second treadmill sprints at an 8%

incline and 8 miles per hour. After sprints 1 through 3, you could do sit-ups

and push-ups. After sprints 4 through 6, you could do dumbbell overhead press and dumbbell

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