Issue #47: 4 Training Circuits that will burn off your fat!
The best 5-15min fat loss circuits straight from our Visionbody Training Headquarter!
FAT LOSS with EMS
A study from 2015 titled “Effects of high-frequency current therapy on abdominal obesity in young women: a randomized controlled trial” provides a different example of the effectiveness of EMS. Instead of fitness levels, this study looked into whether EMS could help you lose body fat.
In this study, a group of subjects received 15-30 minutes of high-frequency current therapy via a series of electrodes placed on their stomachs. The subjects did these sessions three times per week for six weeks.
After those six weeks, the researchers measured the subject’s waist circumference, body mass index, subcutaneous fat mass (fat under the skin), and total body fat percentage.
Surprisingly, without modifying their exercise or diet, the EMS did indeed cause significant effects on decreasing waist circumference, abdominal obesity, subcutaneous fat mass, and body fat percentage, leading the researchers to conclude: “The use of the high-frequency current therapy may be beneficial for reducing the levels of abdominal obesity in young women.”
That’s good news! So why not start 2-3 times per week a 20min EMS training protocol with your own Visionbody EMS PowerSuit at the comfort of your home…!?
This is how you can train with it for effective fat loss!
Enjoy!
Fat Burn Circuit #01
The “30-20-10 Step Burn”
In this EMS Training circuit, you will find three simple exercises you can perform step by step. Before you start do these App adjustments...
Program: FATBURN
Length: 20min
Impulse: MEDIUM
Impulse Interval: 10s IMPULSE vs. 5s REST
Each exercise starts with smooth 30s of gentle movement and impulse adjustments. In this time frame adjust the impulse intensity so that your body works strongly with the impulses, but not against them. Then you ramp up the speed of movement for the 20s and finally go as hard as you can for the final 10s at the finish line!
Exercise 1: Back Lunge 30s-20s-10s - Important Bodyparts: Butt / Legs / Core
Exercise 2: Bicycle Core 30s-20s-10s - Important Bodyparts: Lower Back / Butt / Legs / Core
Exercise 3: Press up's 30s-20s-10s Important Bodyparts: Core / Chest / Arms / Lower back
Followed by 1min rest.
After you finished all three exercises and the 1min rest at the end you can repeat the circuit for 2-4 more rounds. Depends on how fit you are. Enjoy your training and treat yourself well! Be Visionbody!
Fat Burn Circuit #02
The “30-20-10 Step Burn”
In this EMS Training circuit, you will find three simple exercises you can perform step by step. Before you start do these App adjustments...
Program: FAT BURN
Length: 20min
Impulse: MEDIUM
Impulse Interval: 10s IMPULSE vs. 5s REST
Each exercise starts with smooth 30s of gentle movement and impulse adjustments. In this time frame adjust the impulse intensity so that your body works strongly with the impulses, but not against them. Then you ramp up the speed of movement for the 20s and finally go as hard as you can for the final 10s at the finish line!
Exercise 1: Drop Squat 30s-20s-10s Increase these Bodyparts: Butt / Legs / Core
Exercise 2: 3 Point Row 30s-20s-10s Increase these Bodyparts: Lower Back / Butt / Legs / Core
Exercise 3: Mountain Climber 30s-20s-10s Increase these Bodyparts: Core / Chest / Arms / Lower back
Followed by 1min rest.
After you finished all three exercises and the 1min rest at the end you can repeat the circuit for 2-4 more rounds. Depends on how Fit you are. Enjoy your training and treat yourself well!
Fat Burn Circuit #03
The “20/10 Tabata Burn”
In this EMS Training circuit, you will find five simple exercises you can perform step by step. Before you start do these App adjustments...
Program: FAT BURN
Length: 20min
Impulse: MEDIUM
Impulse Interval: 20s IMPULSE vs. 10s REST
Each exercise starts with 20s of high-intensity movement combined with the 20s of impulse. Then followed by 10 rest. In this time frame you can adjust the impulse intensity so that your body works strongly with the impulses, but not against them. Then you go for a second round. After that, you go over to the next movement. Keep on going with this until you finished all five movements.
Exercise 1: Sit Up 20s Attack then 10s rest, 2 Rounds
Increase these Bodyparts: Lower Back / Upper Back / Core
Exercise 2: Jump Squat 20s Attack then 10s rest, 2 Rounds
Increase these Bodyparts: Butt / Legs / Core
Exercise 3: Bear Crawl 20s Attack then 10s rest, 2 Rounds
Increase these Bodyparts: Whole Body
Exercise 4: Bodyweight Swings 20s Attack then 10s rest, 2 Rounds
Increase these Bodyparts: Core / Butt / Legs / Lower back
Exercise 5: Horse Push-Pull 20s Attack then 10s rest, 2 Rounds
Increase these Bodyparts: Core / Chest / Arms / Lower back
Followed by 1min rest.
After you finished all five exercises and the 1min rest at the end, you can repeat the circuit for 2-4 more rounds. Depends on how fit you are. Enjoy your training and treat yourself well! Be Visionbody!
Fat Burn Circuit #04
The “20/10 Tabata Burn”
In this EMS Training circuit, you will find five simple exercises you can perform step by step. Before you start do these App adjustments...
Program: FAT BURN
Length: 20min
Impulse: MEDIUM
Impulse Interval: 20s IMPULSE vs. 10s REST
Each exercise starts with 20s of high-intensity movement combined with the 20s of impulse. Then followed by 10 rest. In this time frame you can adjust the impulse intensity so that your body works strongly with the impulses, but not against them. Then you go for a second round. After that, you go over to the next movement. Keep on going with this until you finished all five movements.
Exercise 1: Thruster 20s Attack then 10s rest, 2 Rounds
Increase these Bodyparts: Arms / Legs / Core
Exercise 2: Leg Raise 20s Attack then 10s rest, 2 Rounds
Increase these Bodyparts: Lower Back / Upper Back / Core
Exercise 3: Speed Squat 20s Attack then 10s rest, 2 Rounds
Increase these Bodyparts: Butt / Legs / Lower back
Exercise 4: Plank Leg Raises 20s Attack then 10s rest, 2 Rounds
Increase these Bodyparts: Core / Chest / Arms / Lower back
Exercise 5: Burpee 20s Attack then 10s rest, 2 Rounds
Increase these Bodyparts: All Bodyparts
Followed by 1min rest.
After you finished all five exercises and the 1min rest at the end, you can repeat the circuit for 2-4 more rounds. Depends on how fit you are. Enjoy your training and treat yourself well! Be Visionbody!