{"id":13110,"date":"2025-01-26T07:39:17","date_gmt":"2025-01-26T00:39:17","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13110"},"modified":"2025-01-26T07:39:17","modified_gmt":"2025-01-26T00:39:17","slug":"5-time-saving-circuits-for-building-muscle-and-burning-fat","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13110","title":{"rendered":"5 Time-Saving Circuits for Building Muscle and Burning Fat"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><span style=\"font-weight: 400;\">Want a lung-blasting workout that gets you in and out of the gym in under 30 minutes?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Enter the complex: 4-8 exercises performed back-to-back with one game-changing rule \u2013 the weight doesn\u2019t touch the ground until you\u2019re done. It\u2019s your secret weapon for fast fat loss, muscle building, and athletic conditioning, all wrapped into one time-efficient package.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, complexes only require one piece of equipment, so they\u2019re perfect for minimal equipment workouts. You can build muscle or burn fat in any space with just one kettlebell, dumbbell or barbell.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re ready for some inspiration, below you\u2019ll find four workouts plus one bonus recovery complex to kickstart your training.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Kettlebell Carry Complex: The Sparhawk Workout<\/span><\/h2>\n<p><a href=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2025\/01\/DALL\u00b7E-2025-01-25-17.11.31-A-high-resolution-horizontal-image-of-kettlebells-arranged-in-a-gym-setting.-The-kettlebells-are-lined-up-on-a-rack-varying-in-size-and-weight-with-.webp\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-6217\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2025\/01\/DALL\u00b7E-2025-01-25-17.11.31-A-high-resolution-horizontal-image-of-kettlebells-arranged-in-a-gym-setting.-The-kettlebells-are-lined-up-on-a-rack-varying-in-size-and-weight-with-.webp\" alt=\"\" width=\"1792\" height=\"1024\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2025\/01\/DALL\u00b7E-2025-01-25-17.11.31-A-high-resolution-horizontal-image-of-kettlebells-arranged-in-a-gym-setting.-The-kettlebells-are-lined-up-on-a-rack-varying-in-size-and-weight-with-.webp 1792w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2025\/01\/DALL\u00b7E-2025-01-25-17.11.31-A-high-resolution-horizontal-image-of-kettlebells-arranged-in-a-gym-setting.-The-kettlebells-are-lined-up-on-a-rack-varying-in-size-and-weight-with--300x171.webp 300w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2025\/01\/DALL\u00b7E-2025-01-25-17.11.31-A-high-resolution-horizontal-image-of-kettlebells-arranged-in-a-gym-setting.-The-kettlebells-are-lined-up-on-a-rack-varying-in-size-and-weight-with--1024x585.webp 1024w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2025\/01\/DALL\u00b7E-2025-01-25-17.11.31-A-high-resolution-horizontal-image-of-kettlebells-arranged-in-a-gym-setting.-The-kettlebells-are-lined-up-on-a-rack-varying-in-size-and-weight-with--768x439.webp 768w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2025\/01\/DALL\u00b7E-2025-01-25-17.11.31-A-high-resolution-horizontal-image-of-kettlebells-arranged-in-a-gym-setting.-The-kettlebells-are-lined-up-on-a-rack-varying-in-size-and-weight-with--1536x878.webp 1536w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2025\/01\/DALL\u00b7E-2025-01-25-17.11.31-A-high-resolution-horizontal-image-of-kettlebells-arranged-in-a-gym-setting.-The-kettlebells-are-lined-up-on-a-rack-varying-in-size-and-weight-with--700x400.webp 700w\" sizes=\"(max-width: 1792px) 100vw, 1792px\"\/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s start simple with a workout from strength coach Dan John. If you\u2019re new to complexes, this is the perfect place to begin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meet the Sparhawk \u2013 a sneaky combination of squats and walks that takes just 4 minutes. (Fun fact: Coach Dan names his carry workouts after birds of prey.) You\u2019ll need just one kettlebell and some space to walk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The moves are simple:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A goblet squat: hold your kettlebell at your chest and squat down<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A suitcase carry: hold the kettlebell at your side and walk (like carrying a heavy grocery bag)<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Here\u2019s your workout roadmap:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with 8 goblet squats, then walk 60 feet (about a gym length) with the bell in your left hand<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">7 goblet squats, walk back with the bell in your right hand<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 goblet squats, walk with left hand<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 goblet squats, walk with right hand<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 goblet squats, walk with left hand<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 goblet squats, walk with right hand<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 goblet squats, walk with left hand<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish with 1 goblet squat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The secret sauce? You don\u2019t put the weight down until you\u2019re done. This continuous work builds serious core strength and grip endurance. And here\u2019s the best part \u2013 in just 3-4 minutes, you\u2019ll complete 36 squats that build muscle and improve mobility.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pro tip: Start with a lighter weight than you think you need. You can always go heavier next time.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Kettlebell Upper Body Complex: The Johnny Bravo Workout<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ready to build a cartoon-worthy upper body? Meet the Johnny Bravo Complex \u2013 a workout that builds the kind of strength and muscle that would make our favorite animated strongman proud. Don\u2019t let the simple moves fool you though \u2013 this one starts easy but gets spicy fast.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll need: One or two kettlebells (start light \u2013 trust me on this one)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are two ways to tackle it:<\/span><\/p>\n<p><b>Option #1: Keep It Simple (Recommended for Beginners)<\/b><span style=\"font-weight: 400;\"> Do this circuit with perfect form:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 <\/span><a href=\"https:\/\/youtu.be\/0f7TFjrCCQM?si=LEvxrP7WqkCaGG5w\"><span style=\"font-weight: 400;\">Alternating Push Presses<\/span><\/a><span style=\"font-weight: 400;\"> each arm (like a shoulder press, but use your legs for a boost)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carry the bells in the <\/span><a href=\"https:\/\/youtu.be\/H5SvCASqrgY?si=-PPS2K_yTHk4liCy\"><span style=\"font-weight: 400;\">rack position<\/span><\/a><span style=\"font-weight: 400;\"> at chest height for 20-40 yards (about 20-40 steps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 <\/span><a href=\"https:\/\/youtu.be\/jdx2kl5K0Ps?si=RMIK0gg2Zq1FevA5\"><span style=\"font-weight: 400;\">Bent-Over Rows <\/span><\/a><span style=\"font-weight: 400;\">each arm\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Farmer\u2019s Walk for 20-40 yards (carry weights at your sides, stand tall)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest 90-120 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 3-5 times total<\/span><\/li>\n<\/ul>\n<p><b>Option #2: The Countdown Challenge (For When You\u2019re Ready to Level Up)<\/b><span style=\"font-weight: 400;\"> Same exercises, but with a twist:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with 6 reps of everything<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next round do 5 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep dropping one rep each round until you finish with 1<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your carries the same distance throughout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No rest between rep schemes (this is where things get spicy)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pro Tips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on form over speed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with Option #1 until it feels comfortable<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If using two kettlebells, start with the same weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It\u2019s okay to put the weight down if your form starts to slip<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Dumbbell Full Body Complex: The 7-7-7-7-7 Workout<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Looking for a full-body challenge that hits everything in just 15 minutes? This is it. We call it the 7-7-7-7-7 complex because, well, you\u2019ll be doing 7 reps of everything. Groundbreaking I know.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What You\u2019ll Need:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One pair of dumbbells (Start lighter than you think \u2013 these reps add up fast!)<\/span><\/li>\n<\/ul>\n<p><b>The Workout: <\/b><span style=\"font-weight: 400;\">Perform 7 reps of each movement without putting the weights down:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/youtu.be\/ZyXPCCYoTFk?si=4oeOWpEVlef_nwt2\"><span style=\"font-weight: 400;\">Hang Clean and Press<\/span><\/a><span style=\"font-weight: 400;\"> (pick weights up from floor to shoulders, then press overhead)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Front Squat (weights at shoulders, perform a squat)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/youtu.be\/bW-Ary7AwCM?si=fvY7ZzFtgIC8ea8z\"><span style=\"font-weight: 400;\">Romanian Deadlift <\/span><\/a><span style=\"font-weight: 400;\">(slight knee bend, hinge at hips)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent Over Row (bend forward, straight back, row weights to ribs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/youtu.be\/QiVFZZkwpNM?si=UdEN_0Pw_aDyejOV\"><span style=\"font-weight: 400;\">Single Leg Deadlift <\/span><\/a><span style=\"font-weight: 400;\">(7 reps each side)<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The Challenge: Complete as many full rounds as possible in 15 minutes. If you need to put the weights down, that\u2019s fine, but the clock keeps running.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Advanced Move: Ain for 2-3 rounds your first time. Once you can complete 4+ rounds with perfect form, try increasing the weight or decreasing your rest time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember: Quality reps beat quick-but-sloppy reps every time. Your goal is to move well first, then move often.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Dumbbell Strength Complex: The Gorilla Workout<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unlike traditional complexes that prioritize conditioning, the Gorilla is built for pure gains.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By balancing heavier loads with strategic rep schemes and minimal rest, you create the perfect storm of mechanical tension, rep volume, and work density. Translation? You\u2019re getting stronger and building muscle in record time.<\/span><\/p>\n<p><b>Option #1: The Strength Builder (Perfect for Beginners)<\/b><span style=\"font-weight: 400;\"> Perform these moves without putting the weights down:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4-6 Bicep Curls (think smooth, controlled curls)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4-6 <\/span><a href=\"https:\/\/youtu.be\/7XptTfWvHwM?si=j87M2_JyGoDw-EiM\"><span style=\"font-weight: 400;\">High Pulls<\/span><\/a><span style=\"font-weight: 400;\"> (pull weights up to your chin, elbows high)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4-6 Military Press (press weights overhead)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4-6 Bent Over Row (pull weights to ribs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4-6 Push-ups (finally put those weights down!)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest 90-120 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 2-4 rounds<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Choosing Your Weight: Pick a weight you could lift 10-12 times for each movement if you were doing it fresh. For most beginners, this means starting lighter than you think \u2013 remember, you\u2019re doing all these moves back-to-back.\u00a0<\/span><\/p>\n<p><b>Option #2: The Pyramid Challenge (For When You\u2019re Ready to Level Up)<\/b><span style=\"font-weight: 400;\"> Same exercises, but with a twist:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Round 1: 6 reps of each<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Round 2: 5 reps of each<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Round 3: 4 reps of each<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Round 4: 3 reps of each<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Round 5: 2 reps of each<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Final Round: 1 rep of each Rest 60-75 seconds between rounds\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pro Tip: Try using slightly heavier weights each round as the reps decrease<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Want to Create Your Own Complex?\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve mastered the complexes in this article, <\/span><a href=\"https:\/\/www.bornfitness.com\/a-better-way-to-circuit-train\/\"><span style=\"font-weight: 400;\">check out our complete guide to building your own<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Bonus: The \u201cNetflix Can Wait\u201d Barbell Recovery Circuit\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While complete rest works for some people, most of us feel better when we keep moving \u2013 just at a lower intensity. Think of it as a movement snack rather than a full workout meal.<\/span><\/p>\n<p><b>Two Ways to Recover Like a Pro.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Option 1: The Mobility Circuit\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Spend 15-20 minutes flowing through 3-5 of these movements. Mix and match based on what your body needs:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Full-Body Flows:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Option 2: The \u201cBarbell Recovery\u201d Circuit<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not everyone loves mobility work so here\u2019s a gentle circuit using just an unloaded barbell \u2013 or even a wooden dowel if the bar feels too heavy:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do each movement for 1 minute:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse Lunges (think smooth, not speedy)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead Press (swap for pushups if your shoulders prefer)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/youtu.be\/aXhcfvxaJJw?si=tZCpe7qGfYrpE3Um\"><span style=\"font-weight: 400;\">RDL to Bent Over Row\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Front Squat (use a cross grip or <\/span><a href=\"https:\/\/youtu.be\/Siwj8KDU5zI?si=dpL8K_DrGs4ujNOa\"><span style=\"font-weight: 400;\">zombie grip<\/span><\/a><span style=\"font-weight: 400;\"> if needed)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest 2 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 2-4 rounds total<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Each movement should be done at an easy pace. Keep the intensity low. You should be able to maintain a conversation during the entire workout.\u00a0<\/span><\/p>\n<div class=\"saboxplugin-wrap\" itemtype=\"http:\/\/schema.org\/Person\" itemscope=\"\" itemprop=\"author\">\n<div class=\"saboxplugin-tab\">\n<div class=\"saboxplugin-gravatar\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/07\/bj.jpeg\" width=\"100\" height=\"100\" alt=\"bj ward born fitness trainer\" itemprop=\"image\"\/><\/div>\n<div class=\"saboxplugin-desc\">\n<div itemprop=\"description\">\n<p>B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he\u2019s been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n<p><script>\n\t\t!function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n\t\tn.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;\n\t\tn.push=n;n.loaded=!0;n.version='2.0';n.queue=[];t=b.createElement(e);t.async=!0;\n\t\tt.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)}(window,\n\t\tdocument,'script','https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n\t\tfbq('init', '567452303344275');\n\t\tfbq('track', 'PageView');\n\t<\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.bornfitness.com\/workout-muscle-burning-fat\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Want a lung-blasting workout that gets you in and out of the gym in under 30 minutes?\u00a0 Enter the complex: 4-8 exercises performed back-to-back with one game-changing rule \u2013 the weight doesn\u2019t touch the ground until you\u2019re done. It\u2019s your secret weapon for fast fat loss, muscle building, and athletic conditioning, all wrapped into one &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13110","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13110","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13110"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13110\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13110"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13110"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13110"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}