Controlling your intensity during a workout may seem like an odd concept. But if you’re always pushing yourself to the maximum, you’re burning carbohydrate as your fuel source. Your body predominantly burns stored fat as its fuel source during a long steady state exercise. Intense exercise is great as it promotes muscle building and your body will burn calories later in the day during recovery.

Join me as I do a 10 minute basic fat burning circuit and let’s burn some fat together. All you’ll need is a jump rope and a step. Let’s do 20 seconds on and 10 seconds rest for this circuit.

JOG (20 seconds)
We’re going to start out by jogging in place for 20 seconds, slowly getting your heart rate up.

Rest (10 seconds)

JUMP OVER THE ROPE (20 seconds)
If you have a rope, put it down on the floor, in a vertical line. If you have tape, you can tape down the rope. And if you don’t have a rope, you can just use an imaginary line. Once the rope or imaginary line is in place, jump from side to side, over the rope.

Rest (10 seconds)

STEP UP WITH KNEE DRIVE (20 seconds)
Now you’ll need your step. Step up onto your step, drive up with the knee, step back down. Alternate sides. You could always add weights to add some resistance. Always remember to step with your foot in the middle of the step.

Rest (10 seconds)

TRICEP DIPS (20 seconds)
We’re going to do tricep dips on the floor. Sitting on the floor, feet are apart, lift yourself up using the tricep muscles. Do these dips for about 20 seconds. You just want to make sure that you push yourself and feel the muscles in the back of your arms working.

Rest (10 seconds)
Jump back up onto your feet. Breathe it out.

POWER JACKS (20 seconds)
Power jacks are simple jumping jacks but they include a squat hold. Make sure you sit your body weight back in your heels when you hold. Make sure you’re working your glutes and hamstrings.

Rest (10 seconds)
Get back down on the floor because we’re doing abs next.

TOE TOUCH ABS (20 seconds)
Lie flat on the floor with arms out. Then we’re going to touch the toes, opposite arm to opposite leg. Be careful as you twist, try to keep your back nice and flat on the floor.

Rest (10 seconds)

ICE SKATERS (20 seconds)
Last exercise of the circuit is called ice skaters. Step to one side, then step to the other side, like you’re skating on ice. Make sure to slightly lean forward.

I’d like you to try to do this circuit three times through. But remember one time is always better than no times. I hope you enjoyed this fat burning circuit. Have fun putting together your own circuit using your own favorite exercises. It’s important, especially if you enjoy endurance based sports to become an efficient, fat-burning athlete. Building lean muscle mass in my opinion is the best way to burn fat long term.

Samantha Clayton, fitness expert and former competitive sprinter.