If you love corset core training and booty circuits and sexy dancing but often feel not so excited about metcon workouts (like I do) then you are going to love these exercises and this unusual way of combining them into a killer metcon circuit that helps your body burn fat faster. Burning fat CAN be fun if you're willing to random speed play and get inspired by sexy dancing...
This is a very different style of training that is based on Fartlek training which is a funny sounding Swedish word that means speed play. Fartlek combines continuous training and interval training. It's used to train runners to get faster but we're just going to use it to burn more fat and have some fun with metcon workouts.
Start with the yoga mountain climber at max effort for 60 sec. then dancer getup at recovery effort for 120 sec. then goddess squat alternating high kick at max effort for 60 sec. then sit thru to kneeling backbend or sit thru variations at recovery effort for 120 sec. Repeat for a total of 3 rounds no rest between exercises or circuits. Total workout time is 18 min. and you should warmup at least 5 min. prior to this.
Best way to setup your interval timer for this is for single rounds of 60 sec. and 18 total rounds. Watch narrated video here for more tips on how to make this circuit work for you!
Burn More Fat Metcon Tips:
Want to have more fun with this circuit? Dance it out for a couple of minutes after you complete 3 rounds. You don't need to learn any fancy dance choreography to do this. Just dance around or combine the exact same movement patterns from the workout into dance moves any way you like for as long as you like.
I usually do dance workouts after my hourglass waist and love your booty videos but since this entire circuit is all about speed PLAY and since fat burning should be fun too I tried dancing these workout moves at the end and it was actually a very fun way to burn extra calories.
Yes it's true, these 4 burn fat exercises and this entire speed play metcon circuit was inspired by these sexy dancing girls (just like many of my other circuits are inspired by dance). Notice how sometimes they're moving fast and other times they're moving slow? Dance is a very interval type of activity and it's also dynamic and fun which is why I get most of my movement inspiration from dance.
I could just do the same boring repetitive burpee squat lunge pushup stuff you see all over youtube but life's too short to be boring! Plus when you've been into fitness as long as I have, you have to continue to find new and interesting ways to burn fat otherwise it's just not fun and that's when you start to skip metcon and gain the fat back and we can't be having any of that if we want lean toned curvy body for life right!