3 'Circuit City' Exercises to Help You Burn Fat Fast

If you're trying to lose a few pounds, there's nobody better to consult than a personal trainer. With the right exercises and motivation, a fitness expert can whip you into shape in no time.

Knowing this, we thought we'd reach out to Ali Gritz, a personal trainer with Crunch Gym in New York City. As the leader of her very own "Circuit City" exercise class, she's got all the info on burning fat fast.

Watch the video above to learn three essential moves from her Circuit City fitness class, then follow along with the step-by-step instructions below.

The Burpee:

  • With feet shoulder-width apart and slightly turned outward, bend down, extending your hips out behind you. Place your hands on the ground in front of you for support.
  • Lift one foot and extend it behind you, resting the tip of your toe on the ground once your leg is fully extended. Now, lift the other foot and do the same. You should now be in a plank (push-up) position, with arms and legs fully extended, hands and toes on the floor. 
  • One at a time, bring both feet back to their starting position. Lift from your squat and stand upright.
  • Repeat 10–12 times
  • For an advanced burpee, "jump" both feet behind you (see video, above) after placing your hands on the ground. Jump back to the squatting position, then jump into the air before landing back in squatting position, ready for another burpee.

The Weightless Renegade Row:

  • Start in a plank (push-up) position. With your palm facing down, lift one hand straight back toward your chest, bringing your elbow up behind you. Place it back on the floor and repeat with the other arm.
  • Continue for 35–45 seconds, or about 20 reps.
  • For the advanced, try lifting the opposite leg with each arm. For example, when lifting the left hand to your chest, lift your right leg off the ground, and vice versa.

The Back Lunge:

  • Standing straight with your feet together, step one foot back and bend the opposite knee, as if you were getting ready to kneel. Before letting your knee hit the ground, lift yourself back into a standing position and repeat with the opposite leg.
  • Repeat for 15 reps on each leg (or 30 reps total).
  • For a more advanced back lunge, life your back (kneeling) leg into a balance before beginning with the opposite leg (see video, above).