The best way to induce fast weight loss is to engage in short burst exercises using multiple major muscle groups in a series of non-opposing exercises, often called a circuit. Leg strengthening exercises using multiple muscle groups in the legs should be the foundation of any circuit training program. Two exercises that fit this criteria superbly are lying hip extensions and step ups.

Performing Lying Hip Extentions

Lay down, face up with your hands at your sides, with one leg out straight and the other bent at a 45 degree angle. Raise your torso and hips off the ground as high as possible by driving the heel of your bent leg into the ground while keeping the opposite leg straight. Lower your torso to the ground then repeat using the same leg until reaching the desired number of repetition, then repeat with the opposite leg. This exercise is excellent for the entire quadriceps, especially the hamstrings, and all of the muscles in your behind.

Performing Step Ups 

Step ups is a fantastic exercise that activates the muscles in your butt, your hamstrings as well as peripheral muscles of the calves and the Achilles tendon. The exercise can also be done with dumbells for extra resistance. It’s very important that the step is high enough to provide activation of the muscles above the knee.

Start in the standing position next to the step, or chair. Step up, placing your left foot on the step, lean forward and raise your body to the standing position on the bench. You should raise your body as rapidly as possible being careful not to hyper extend your knee at the top. Step down to the starting position with your right leg first. Continue to repeat the exercise, alternating legs, until you reach the desired nuber of repetitions.

Putting It All Together

Now that you know these two exercises, its your job to put them into a circuit training wokout in such a way to maimize the effectiveness of he circuit for fast weight loss. The best way to do this would be make sure that the exercises preceeding and following each of these leg exercises is a non-opposing (upper body) exercise or a total body exercise. Make sure that your circuit has between six and ten exercises. Each exercise should have between ten and thirty repetitions. Depending how many exercises are in your circuit, you should repeat the series enough times so that the total number of sets is between twenty and thirty. There is an example below to get you started.

Step Ups 20 (10 per leg)

Burpees 10

High Knees 50

Jumping Jacks 60

Hindu Pushups 20

Lunges 20

Lying Hip Extensions 20 (10 per leg)

Elevated Push Ups 20

Three Rounds

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Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.

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