The workout you do at the gym should depend on your goals. If the goal is to burn fat, the routine should consist of a intense cardiovascular/weight training routine with more repetitions. If the goal is to build muscle, the routine should consist of less cardiovascular exercise and heavier weights training with fewer repetitions.
"A circuit or super-set training are the best fat-burning routines," Aaron Dibona, a Fitworks personal trainer, said. The key is to keep your heart rate up during the entire time of workout. Do a high-intensity circuit, hitting key muscle groups during the workout, he said. According to Dibona, if you exercise too long (especially with cardiovascular exercises) you will start burning muscle rather than fat. Start with 15 minutes of cardiovascular exercise to get your heart beating fast. Then begin your cardiovascular/weight training circuit.
The circuit training should consist of primary motions that you would normally work in a natural and consistent way. "They can be broken down into 6 patterns: push, pull, squat, dead-lift, rotation and flexion/extension of torso," according to MAX workouts by Shin Ohtake. Do exercises such as leg presses, bicep curls, tricep push-downs, calf raises, hamstring curls, chest presses, shoulder presses, seated row and squats to be sure you hit all of these primary groups, Dibona said.
Sets and Repeitions
According to MAX Workouts, in order to burn the most fat you must move at a quick pace from exercise to exercise. The whole circuit, one time around, should not take more than five minutes. Start slower in the beginning and try to improve your time as you get better, making sure you are still doing the exercises effectively, Dibona said. To optimise fat burn, do a little lighter weight (still making sure it is a challenge) and do 15-20 repetitions. You should repeat the circuit three times. Rest in between sets for anywhere between 45 seconds to 2 minutes and be sure to stay hydrated during workout, Dibona said. Finish your workout routine with a five- to 10-minute cool-down on the bicycle or treadmill and be sure to stretch your muscles.