How To Burn More Calories Lifting Weights (Do These 3 Things)

One of the biggest differences between weight lifting vs cardio is that while lifting weights is great for building muscle, it’s not so great if you’re looking to burn calories. In this video, I’ll explain how that affects your ability to burn fat and build muscle, and then cover how to burn more calories by covering three tweaks that you can make during your lifting workouts. By the end, you’ll end up with a full body weight training workout that you can get started with right away to burn fat.
Exercise alone is not very effective at losing fat if your diet is not under control. But with a proper diet, adding the right type of exercise to it can significantly speed up your results. When comparing weight lifting vs cardio, while resistance training doesn’t burn many calories compared to cardio, it does have one important advantage over the latter. Doing cardio alone can lead to a small amount of muscle loss.
This is important to note because muscle is what will help keep your metabolism high as you lose weight and will ensure you end up looking lean and muscular rather than just “skinny” after a diet. This means that, if you’re looking to burn fat and build muscle in the most optimal manner possible, a combination of resistance training with cardio is best. I’ll show you exactly how to do this with three tweaks and then give you an example workout that puts it into practice.
When it comes to how to burn more calories through weight lifting, the first tweak is with how much weight you’ll be lifting and how many reps you’ll be doing in your sets for each exercise. More specifically, research suggests that you can nearly double the number of calories you burn in a set by lifting lighter weights for more reps. However, although we can burn slightly more calories the lighter in weight we go, note that for the best muscle building results while still burning significantly more calories, a good recommendation is to use a weight that’s between 40-60% of the maximum weight you could lift for that exercise. For most people, this means choosing a weight that you could do around 15-30 reps with. Just remember, you still need to push yourself hard enough for this to be effective.
Tweak 2 to burn fat with weight training involves using the most muscle mass as possible within your workouts. Illustrating this is a 2017 study tested a variety of resistance training exercises and compared the calories burned. They compared several “isolation exercises” that only worked one small muscle at a time, to “compound exercises” that work several different muscles simultaneously. They found that lat pulldowns, which work several back muscles as well as the biceps, burned almost 20% more calories than bicep curls. Squats, which work the whole lower body, burn almost 35% more calories than leg extensions. We’ll apply this by filling our workout with big exercises that will work every single muscle of our body
Finally, the most important thing you can do to burn more calories is improve your time efficiency. How? You can do so by making use of a circuit style of training. Using this method will enable us to add more exercises and sets into our workout without having to stay in the gym any longer than normal. But we will want to be careful with the exercise selection to ensure we don’t compromise our gains by overworking the same muscle groups with not enough rest. Alright now that we’ve got the science down, let’s apply it into a workout that can be done either at a gym or even at home with just dumbbells.
The workout includes 3 circuits that each have 4 exercises. Within each circuit you will progress from one exercise to the next resting for only 15-20 seconds. Pick a weight that you could do somewhere between 15-30 reps with if you pushed hard. If you reach above 30 reps, then you know it’s time to use a heavier weight. Finally, if you’re a beginner, perform each circuit 2-3 times, intermediate 3-4 times, and advanced 4-5 times.
Circuit 1:
DB Bench Press → DB Row → DB Shoulder Press → Reverse Crunch
Circuit 2: Lower Body:
Goblet Squat→ DB RDL → DB Calf Raise → Weighted Crunch
Circuit 3: Full Body:
Reverse Lunges → Push Up→ DB Facepulls → Plank
You’ll get the most benefit from this workout if you implement it no less than 2 but no more than 4 times a week. That said, I wouldn’t use this style of workout if your main goal is to build muscle and improve your strength.
For those looking for an all in one step-by-step program that’s personalized specifically for your body and your fitness goals, you can take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
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[@JeremyEthier]

Hope you enjoyed this one! As mentioned in the video, these methods are not ideal if you'd like to prioritize building muscle and strength. But for those who are up for a challenge and looking for a way to burn more calories within their weights workouts without sacrificing gains, give this a shot! Here's a link to the full article and workout we covered: builtwithscience.com/burn-more-calories-lifting/

[@Chez114]

Great content as always. This would absolutely blast fat if that's the primary goal but I appreciate your nuance when you said you wouldn't use this style of trying if your primary goal is to build muscle and improve your strength 💪

[@bobbywest8460]

thanks for all the info. much appreciated

[@scottsmith7051]

Ok, but your beginner shred program does not incorporate this technique. You do incorprate compound exercises with your exercise selection. Is this because its a beginner program? BTW, using your nutrition sheet with compound exercises has improved my physique a lot, even for this 56 yr old guy. Which I didn't think was possible. So overall, I love your programs. I hit a new low today in weight while maintaining the same strength! Only one problem here, I'm going to need a new wardrobe!

[@MrTraveller.]

Well thought out & put together. Thanks 💪🏽❤️👍🏽

[@jayonsee4946]

Train both weightlifting and cardio separately for optimal result...not by mixing it lmao. Weightlifting itself doesn't even burn a lot of calories, if you do lightweight & high reps, you're only going to burn that extra 10 to 20 calories, & you're not building up strength by using lightweight.

[@xshaneen]

1. Lighter weights, more reps 2. Work out multiple muscle groups at once 3. Take shorter breaks between workouts

[@neverhungryagain2187]

@

[@xNatheeeGamer]

4. Be a legend and summarize the video in the comments.

[@reinnner5964]

Indeed

[@realintensify]

thanks man, you saved me 10 minutes of my life, lol

[@marhawk6468]

Thanks 🙏. I always appreciate these types of comments

[@danielgarity3522]

I have followed Jeremy for years, he had always been honest and straight to the facts. No gimmicks, no unrealistic expectations. Thanks for keeping real all the time!

[@gagachang.]

Same. Totally agree!

[@alexkiaii6548]

lol sure, lets forget the little 2017-2020 periode where 1/3 of every studie he qouted was misread and not elaborated on, via a truthfull manner. I think i know why... we have youtuebers who get high horsed and lower the quality of their content, because these kind of comments just compliments "mediocre" work as hard work, and semi truthfull youtubers as "completely truthfull" BTW this aint hate :) its critique not many can see the difference

[@danielgarity3522]

@@alexkiaii6548 the proof is in the pudding my friend. His program has worked for me and countless others. Thanks for your comment ☺️

[@joebloggs6922]

@@alexkiaii6548 He misinterprets and misuses so many studies.

[@alexkiaii6548]

@@danielgarity3522 there is no proof in any of your pudding xD what you are saying does by no means give credit to what his biggest critique is.... thats the same with V shred he has so many videos build on pure lies.... but that does not mean you cant build muscle or get results. you just gota be a little mature and admit the fact that you will get them slower by listening to v shred, you can build muscle by lifting cars too, you just might break your back in the process.... that my friend is the critique. "lies" :D luckily jeremy either has proven that he is back on track with the dedicated work. but mindless comments like yours are stil the backbone of the general problem.

[@sarahnowak1357]

do this 2-4 times a week Circuit 1: DB Bench Press 7:03 DB Row 7:20 DB Shoulder Press 7:29 Reverse Crunch 7:41 - Rest 15-20 sec - 3-4 sets - 15-20 reps Circuit 2: Lower Body: Goblet Squat 8:03 DB RDL 8:22 DB Calf Raise 8:34 Weighted Crunch 8:47 - Rest 15-20 sec - 3-4 sets - 15-20 reps Circuit 3: Full Body: Reverse Lunges 9:12 Push Up 9:20 DB Facepulls 9:38 Plank 9:48 - Rest 15-20 sec - 3-4 sets - 15-20 reps

[@snipersingh726]

Yo how do u copy comments Edit this is very helpful thx

[@simplyerica26]

Thank you so much

[@simplyerica26]

@@snipersingh726 take a screenshot like i did lol

[@snipersingh726]

@@simplyerica26 yeah k

[@TSGM8817]

❤

[@TheTheawesomeguy35]

How to burn more calories lifting: take 2-3 minutes rest between sets and walk around the gym (or on the treadmill) during that time; this easily adds 3-400 steps to your daily total

[@shahar1811]

me pacing myself after a heavy bench set be like

[@davin8r]

This is a good idea for when you're lifting heavy and need the long rest periods and you have time for a long training session.

[@yavuzcankaya62]

I always walk between my sets, a bit relaxed walk not like a post man walk.

[@andrewpayne5093]

Isn’t the point of rest times to actually rest ? Going on the treadmill or walking around will just be using more energy that you need for your next set. That’s usually why you don’t do cardio before training because it uses up energy that you need to lift heavy

[@yavuzcankaya62]

@@andrewpayne5093 You are right, but that small walk won't interfere with performance imo unless you are going for a pr. Also the walk will help to reduce heart rate compared to standing or sitting bc while you stay put decrease of heart beat will be logarithmic while walking helps it to reduce slowly

[@FitnessFAQs]

Sick studio homie :)

[@endless_entity]

Your profile picture looks like a goose or duck it's confusing sorry had to tell it to you

[@swcathlete4336]

Hey Daniel bro❤💪

[@samrawlings2764]

@@endless_entity l

[@ricksgiggle8852]

​@@samrawlings2764YUP. that comment gave me 2nd hand cringe. lol

[@karlbodmer4368]

The #1 thing is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories). That's how your body works. There are other things to consider as well, such as hormonal status, diseases... but caloric deficit is a must. You have a lot of online diet helper like dietarize, or even promusclegains... Losing weight is just a simple math, really...

[@MrTraveller.]

💪🏽❤️💯

[@MochaZilla]

Thats true. And you can burn even more fat if you eat a lower carb. Thats why keto is so effective for weight loss.

[@ebbyc1817]

you know what is the real challenge? eating less. it's not that we don't know we should eat less, but how, to eat less. Once you figure that out you're golden.

[@arf6899]

@@ebbyc1817 yeah being hungry makes me really uncomfortable

[@kam67]

@@arf6899 I’ve found that if I time my meals, I can feel more comfortable while on a deficit. Also, protein rich foods are more satiating. Currently I’m doing: Meal 1 | 12.30-1.30pm Calories: 700 Protein: 50g Protein Shake | 3.30-4.30pm Calories: 200 Protein: 40g Meal 3 | 6.30-7.30pm Calories: 700 Protein: 50g Despite being on a deficit, I’m feeling pretty comfortable doing this.

[@LVGirl4]

I’m in my 40’s now, but started gym workouts in my 20’s. After enough trial and error over the years, and after reading Shape and Fitness magazines in my 20’s, I learned all that you’re saying. GREAT video! 😊❤️

[@spankey88]

Imagine how good of shape we would’ve been in if all of this type of info was so easy to find back in 1999 lol

[@imonoke7903]

I am stronger than you

[@ithinkthereforeitalk935]

@@imonoke7903 I can lift you with my pinkie.

[@simonrankin9177]

Its not rocket science, most routines work in some way ,intensity builds muscle and strenth ,not fancy routines...

[@sly8420]

​@@imonoke7903bruh

[@MamaSwole]

I’ll never get over how good the editing is

[@wallstreetoneil]

Cardio/Weight workout - 15 to 30 reps with appropriate DB weights C1 (upper body - DB bench press, bent over row to hips, standing shoulder DB press, core reverse crunches ) X3 C2 (lower body - goblet squat, Romanian deadlift, calf raise, weighted crunches) x3 C3 (full body - reverse lunges, pushups, DB face-pulls, plank) x 3

[@petertrudel8240]

Superset your whole workout. Push moderate heavy weight Work hard and stay consistent This burns about 600 calories Then get the cardio in immediately After your workout I do 45 minutes On the treadmill at 4 speed and 10 inch incline. That's 600 calories Eat your protein and fruits and veggies. That's the code!!

[@alwayspooh1588]

As a sports scientist and lecturer in sports science, Jeremy is knowledgable, scientific and aware of individual needs. First class videos.

[@dhoom-z7221]

Videos like this is why I was watching people in the fitness industry. Finally found a video that explains it 100 perfectly. Hopefully I will lose my weight with these exercises and tips. Thank you so much for the info ❤

[@IM-uh5tk]

2:40 lighter weights with more reps 4:08 compound exercises 5:04 rest less

[@ninizhang9943]

Thank u

[@kriffapher]

Excellent man. Appreciate you.

[@darkadij]

So, let me get this straight I start with circuit one (resting 15-20 between exercises), then I repeat circuit one 2-5 times depending on my level. But when this is done, I move on to circuit 2, and later circuit 3 on the same day? In other words, do I complete all circuits on each training days?

[@zhertayron]

Thanks bro

[@Fartedmouth]

@@darkadij yes if you can

[@couscousushi]

You have completely and dramatically helped me improved my workouts. Thank you so much for always putting short, effective and information packed videos.

[@NEXTLEVELHEALTHwithTim]

I weight lift 5 days a week with a strength and muscle building focus. I get my cardio by playing in an outdoor soccer league and line dancing! Definitely need some of both! But you have to find cardio that you actually enjoy. Some of us weren't meant to run on treadmills! Thats torture for most people. Plenty of cardio options out there so keep trying different ones until you find something you like!

[@gabepearson6104]

I actually like running on the treadmill lol, but I do calestinics a lot

[@simplyerica26]

Yes for the dancing🔥

[@justroxanne5573]

Tweaks to increase calorie burn: 1) Less weight, more reps 2:38 Train near failure, 40-60% of max 2) Increase muscle mass used 4:06 Compound exercices instead of isolation exercises 3) Implement circuits 4:55 Time efficiency. Train separate muscles with shorter breaks The Workout: 6:25

[@noctAQ]

everything he said is accurate. my way of training is actually very similar to this + diet. lost aloooooooooot fat, I’m surprised with the results myself

[@ivyjules]

What did u do I need to lose 15 kilos

[@noctAQ]

@@ivyjules I had a nutrionist, so I know exactly what my daily limits are, so i strictly followed it, then i worked out 3-4 times a week... I alternately did strength training then conditioning / cardio training... then honestly the key is just consistency.. because ur not gonna see the changes right away and some days u might see ur weight not changing or staying the same but doesn't mean ur not improving, cus it could be ur losing fat and gaining muscle..

[@noctAQ]

and for workouts. its always this setup: 1. warm up - treadmill or that rower 2. 3 workouts - 10-15 reps then 3 set then another 3. 3 workouts - 10-15 reps then 3 set then its either another 4. 3 workouts - 10-15 reps then 3 set or just finish it with planks and stretches'. either way my trainer always made me do planks / stretches' at the end

[@noctAQ]

then its always lighter weights with more reps at the start then u gradually increase it to more weights and less rep (like my max is always 15) 2. then between each set its only 30-40 secs of rest

[@noctAQ]

if you want specifics of which workouts~ ill have to exactly remember it,,

[@fishboy1248]

White Okay kzbin.infoUgkx6K7NWahp9y3ir1gVAwysOCHOOPSnWZbw . I got it from my browser's history. I know that it's really frustrating to be over-weighted but all is possible with a strong determination. Good luck…..

[@Briaaanz]

Hopefully the study you reference will finally kill the whole VShred mentality of how cardio is not effective at fat loss

[@CrystalFit]

Jeremy is by no means saying to ONLY do cardio here. Facts… you may can burn more calories during cardio, but it’s the EPOC that makes strength training superior because having more muscle creates a higher metabolism…muscle is metabolically active tissue. Plus the body gets “acclimated” so to speak to cardio, so you have to keep increasing intensity or time to keep getting the same benefits, which is a losing battle for fat loss. Strength training is a must… Jeremy here is just showing how to phase into a higher calorie burning style. And as he said, not the best for actually building muscle, but more for helping to maintain it (which hard sprints are also great for)…. So I def wouldn’t stick with this style for long periods of time!

[@erichsonseang7039]

Today will be my 3rd day with this workout out. It's feels great. Thanks for the information

[@lcl1129]

I had a really hard time to workout in a planned manner, but now I will push to the limits without any worry. Thank you very much for the best recommendation❣😂

[@Max-LifeCoach]

Thank you Jeremy for your incredible work that you do. I admire and inspire you to keep sharing your amazing, well prepared material with the world as you do. My blessings to you 🙏😌

[@jewelzyp]

I think this setup really suits people that really don’t like pure cardio. I have found that combo routines like this can be the most intense of all! 😂

[@JeffHuynhFitness]

Always learning with Jeremy 💯

[@SarahRR09]

i’m a beginner, just did this in place of my isolation workouts yesterday and i can’t move this morning. definitely a rest day already but i am so excited to get better at these exercises and adding more weight slowly. at 5lbs rn. run while walking my dog afterwards about a mile- 1.5miles. Also looking forward to becoming a stronger runner because of resistance training! thank you so very much for the info. sharing with everyone i know.

[@innovatixn99]

How to burn more calories: Leg day everyday.

[@abhisheknarayansinghrajput5468]

No one should need to get recover Yes one may can do 2 days leg exercises in a week

[@SanPedroPlumber81]

60 squats every morning worked for me

[@andreaiooqk4967]

I know your deeds, that you are neither cold nor hot. I wish you were either one or the other! So, because you are lukewarm-neither hot nor cold-I am about to spit you out of my mouth. You say, ‘I am rich; I have acquired wealth and do not need a thing.’ But you do not realize that you are wretched, pitiful, poor, blind and naked. I counsel you to buy from me gold refined in the fire, so you can become rich; and white clothes to wear, so you can cover your shameful nakedness; and salve to put on your eyes, so you can see. (Revelation 3:15-18) you cannot live for this world and not try to stop sinning (being cold) and only believing in God(hot) without turning from sin or sinning and saying God will forgive you after or not read the Bible, pray, worship/obeying God. Which is being a lukewarm. If we are neither cold or hot, God will spit us out his mouth. Do you not know that the wicked will not inherit the kingdom of God? Do not be deceived: Neither the sexually immoral nor idolaters nor adulterers nor male prostitutes nor homosexual offenders 10nor thieves nor the greedy nor drunkards nor slanderers nor swindlers will inherit the kingdom of God. 1 Corinthians 6:9-10 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. John 3:16 Proverbs 11:2 “When pride comes, then comes disgrace, but with humility comes wisdom. ” Proverbs 16:5 “The LORD detests all the proud of heart. Be sure of this: They will not go unpunished. Proverbs 16:18 “Pride goes before destruction, and a haughty spirit before before a fall. Genesis 1:26-27 - “Then God said, “Let us make man in our image, after our likeness. And let them have dominion over the fish of the sea and over the birds of the heavens and over the livestock and over all the earth and over every creeping thing that creeps on the earth. Jesus is coming back soon!! Repent and believe!! Jesus loves you and wants a relationship with you 🫶🏽 Plis read revelation 3:15-18 on google if you don’t have a Bible. (Exodus 20:7) You shall not invoke the name of the LORD, your God, in vain. Please don’t use Gods name in vain, it’s dangerous Has a nation ever changed its gods? (Yet they are not gods at all.) But my people have exchanged their glorious God for worthless idols. Jeremiah 2:11) having idols of any kind isn’t good 🙅‍♀️ Shall a man make gods unto himself, and they are no gods? Therefore, behold, I will this once cause them to know, I will cause them to know mine hand and my might; and they shall know that my name is The LORD. (Jeremiah 16:20) HAVING IDOLS IS A SIN JEREMIAH 16:20 , JEREMIAH 2:11 Revelation 3:15-18 explains that we can’t be cold and hot at the same time which is being a lukewarm. In other words, if we are hot, which is really repenting and turning from sin) if we are cold we just completely don’t really follow God. If we mix those together it makes a lukewarm which they will be spat out Gods mouth and won’t inherit the kingdom of heaven. For God so loved the world that he gave his one and only Son,that whoever believes in him shall not perish but have eternal life.John 3:16. Greater love has no one than this: to lay down one’s life for one’s friends. John 15:13 Romans 8:38-39 .. John 3:16 .. Revelation 3:15-18 Corinthians 6:9.. John 15:13 Psalms 23:4 Psalms 23:4 || Yea, though I walk through The Valley of the shadow of death, I will fear no evil: for thou art with me; rod and thy staff they comfort me. Deuteronomy 31:8. The Lord himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged. Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus. Philippians 4:6-7 1 Timothy 2:9-10 I also want women to dress modestly, with decency and propriety, not with braided hair or gold or pearls or expensive clothes, but with good deeds, appropriate for women who profess to worship God. JESUS IS COMING BACK SOON!!REPENT BEFORE ITS TOO LATE!!🫶🏽🫶🏽 ✝️❣️…😊😊❤😊❤😊

[@andreaiooqk4967]

@@SanPedroPlumber81 I know your deeds, that you are neither cold nor hot. I wish you were either one or the other! So, because you are lukewarm-neither hot nor cold-I am about to spit you out of my mouth. You say, ‘I am rich; I have acquired wealth and do not need a thing.’ But you do not realize that you are wretched, pitiful, poor, blind and naked. I counsel you to buy from me gold refined in the fire, so you can become rich; and white clothes to wear, so you can cover your shameful nakedness; and salve to put on your eyes, so you can see. (Revelation 3:15-18) you cannot live for this world and not try to stop sinning (being cold) and only believing in God(hot) without turning from sin or sinning and saying God will forgive you after or not read the Bible, pray, worship/obeying God. Which is being a lukewarm. If we are neither cold or hot, God will spit us out his mouth. Do you not know that the wicked will not inherit the kingdom of God? Do not be deceived: Neither the sexually immoral nor idolaters nor adulterers nor male prostitutes nor homosexual offenders 10nor thieves nor the greedy nor drunkards nor slanderers nor swindlers will inherit the kingdom of God. 1 Corinthians 6:9-10 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. John 3:16 Proverbs 11:2 “When pride comes, then comes disgrace, but with humility comes wisdom. ” Proverbs 16:5 “The LORD detests all the proud of heart. Be sure of this: They will not go unpunished. Proverbs 16:18 “Pride goes before destruction, and a haughty spirit before before a fall. Genesis 1:26-27 - “Then God said, “Let us make man in our image, after our likeness. And let them have dominion over the fish of the sea and over the birds of the heavens and over the livestock and over all the earth and over every creeping thing that creeps on the earth. Jesus is coming back soon!! Repent and believe!! Jesus loves you and wants a relationship with you 🫶🏽 Plis read revelation 3:15-18 on google if you don’t have a Bible. (Exodus 20:7) You shall not invoke the name of the LORD, your God, in vain. Please don’t use Gods name in vain, it’s dangerous Has a nation ever changed its gods? (Yet they are not gods at all.) But my people have exchanged their glorious God for worthless idols. Jeremiah 2:11) having idols of any kind isn’t good 🙅‍♀️ Shall a man make gods unto himself, and they are no gods? Therefore, behold, I will this once cause them to know, I will cause them to know mine hand and my might; and they shall know that my name is The LORD. (Jeremiah 16:20) HAVING IDOLS IS A SIN JEREMIAH 16:20 , JEREMIAH 2:11 Revelation 3:15-18 explains that we can’t be cold and hot at the same time which is being a lukewarm. In other words, if we are hot, which is really repenting and turning from sin) if we are cold we just completely don’t really follow God. If we mix those together it makes a lukewarm which they will be spat out Gods mouth and won’t inherit the kingdom of heaven. For God so loved the world that he gave his one and only Son,that whoever believes in him shall not perish but have eternal life.John 3:16. Greater love has no one than this: to lay down one’s life for one’s friends. John 15:13 Romans 8:38-39 .. John 3:16 .. Revelation 3:15-18 Corinthians 6:9.. John 15:13 Psalms 23:4 Psalms 23:4 || Yea, though I walk through The Valley of the shadow of death, I will fear no evil: for thou art with me; rod and thy staff they comfort me. Deuteronomy 31:8. The Lord himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged. Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus. Philippians 4:6-7 1 Timothy 2:9-10 I also want women to dress modestly, with decency and propriety, not with braided hair or gold or pearls or expensive clothes, but with good deeds, appropriate for women who profess to worship God. JESUS IS COMING BACK SOON!!REPENT BEFORE ITS TOO LATE!!🫶🏽🫶🏽 ✝️❣️…😊😊❤😊❤😊

[@andreaiooqk4967]

I know your deeds, that you are neither cold nor hot. I wish you were either one or the other! So, because you are lukewarm-neither hot nor cold-I am about to spit you out of my mouth. You say, ‘I am rich; I have acquired wealth and do not need a thing.’ But you do not realize that you are wretched, pitiful, poor, blind and naked. I counsel you to buy from me gold refined in the fire, so you can become rich; and white clothes to wear, so you can cover your shameful nakedness; and salve to put on your eyes, so you can see. (Revelation 3:15-18) you cannot live for this world and not try to stop sinning (being cold) and only believing in God(hot) without turning from sin or sinning and saying God will forgive you after or not read the Bible, pray, worship/obeying God. Which is being a lukewarm. If we are neither cold or hot, God will spit us out his mouth. Do you not know that the wicked will not inherit the kingdom of God? Do not be deceived: Neither the sexually immoral nor idolaters nor adulterers nor male prostitutes nor homosexual offenders 10nor thieves nor the greedy nor drunkards nor slanderers nor swindlers will inherit the kingdom of God. 1 Corinthians 6:9-10 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. John 3:16 Proverbs 11:2 “When pride comes, then comes disgrace, but with humility comes wisdom. ” Proverbs 16:5 “The LORD detests all the proud of heart. Be sure of this: They will not go unpunished. Proverbs 16:18 “Pride goes before destruction, and a haughty spirit before before a fall. Genesis 1:26-27 - “Then God said, “Let us make man in our image, after our likeness. And let them have dominion over the fish of the sea and over the birds of the heavens and over the livestock and over all the earth and over every creeping thing that creeps on the earth. Jesus is coming back soon!! Repent and believe!! Jesus loves you and wants a relationship with you 🫶🏽 Plis read revelation 3:15-18 on google if you don’t have a Bible. (Exodus 20:7) You shall not invoke the name of the LORD, your God, in vain. Please don’t use Gods name in vain, it’s dangerous Has a nation ever changed its gods? (Yet they are not gods at all.) But my people have exchanged their glorious God for worthless idols. Jeremiah 2:11) having idols of any kind isn’t good 🙅‍♀️ Shall a man make gods unto himself, and they are no gods? Therefore, behold, I will this once cause them to know, I will cause them to know mine hand and my might; and they shall know that my name is The LORD. (Jeremiah 16:20) HAVING IDOLS IS A SIN JEREMIAH 16:20 , JEREMIAH 2:11 Revelation 3:15-18 explains that we can’t be cold and hot at the same time which is being a lukewarm. In other words, if we are hot, which is really repenting and turning from sin) if we are cold we just completely don’t really follow God. If we mix those together it makes a lukewarm which they will be spat out Gods mouth and won’t inherit the kingdom of heaven. For God so loved the world that he gave his one and only Son,that whoever believes in him shall not perish but have eternal life.John 3:16. Greater love has no one than this: to lay down one’s life for one’s friends. John 15:13 Romans 8:38-39 .. John 3:16 .. Revelation 3:15-18 Corinthians 6:9.. John 15:13 Psalms 23:4 Psalms 23:4 || Yea, though I walk through The Valley of the shadow of death, I will fear no evil: for thou art with me; rod and thy staff they comfort me. Deuteronomy 31:8. The Lord himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged. Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus. Philippians 4:6-7 1 Timothy 2:9-10 I also want women to dress modestly, with decency and propriety, not with braided hair or gold or pearls or expensive clothes, but with good deeds, appropriate for women who profess to worship God. JESUS IS COMING BACK SOON!!REPENT BEFORE ITS TOO LATE!!🫶🏽🫶🏽 ✝️❣️…😊😊❤😊❤😊

[@9StickNate]

I just (almost) completed this right now. I used 25lb dumbbells for benching and 10s for the dumbell press. During round 2, I was struggling to get to get the dumbbells up during the shoulder press. During the third circuit, 2nd set; I couldn’t get past 11 push-ups. It’s crazy. At the GYM I can use much more weight; but yeah… I do a light warmup followed by lots of rest between sets; searching for songs on my iPhone etc. This workout really humbled me, but I also learned my conditioning and endurance is not what I thought it was. Thanks for the video!

[@ShahzaibKhan-wk8cz]

We have to do all 3 circuits in a single workout? Or one circuit one day?

[@peter_parkour]

@@ShahzaibKhan-wk8cz I know this reply is pretty late but yeah. You gotta do all 3 circuits in one workout to cover all your muscles. If you're a beginner you should only aim for 15 reps and 2 repetitions each circuit.

[@mattfortmuller5]

Just did it for the first time too, this push-ups and planks at the end were a struggle, had to cheat a little with them until I eventually get better

[@atarigame5]

Awesome. My favorite so far. Will definitely try this. I just started something similar, except I do 30 sec each exercise, with 10 sec in between and 1 minute before next full circuit. Kills me, but love the feeling at the end.

[@shantitanna8033]

Agree with it . I will try this, it surely looks good.

[@pluto721]

did it work

[@caseyhartman7094]

I enjoyed the video and find the tweaks useful. I would have liked it to have included the amount of time the group that did lifting and cardio spent working out each session. I am going to incorporate 2 of the circuits twice a week since I love using a rowing machine for about an hour before using weights or machines. Polar Beats app claims I burn around 230 calories in my 30 minute (8-12 reps x 4) strength training session and I would like to boost it while building more muscle.

[@dragonchr15]

that would have been nice but he gave a length of time each circuit should take and how often you should repeat it...

[@AKRocksism]

no lie, the years of knowledge ive learned from jeremy would qualify me as a dietitian or a personal trainer LOL i love it

[@angiegigiari1111]

Great video! You answered some very important questions. Working out is easy, doing it the right way takes experience, discipline and interest.

[@laendermanzano5412]

I usually walk in between sets (active rest) to burn extra calories.

[@skeeterskater5884]

I do a similar thing, age 65, 6' 158#: Day 1: unvested Murph= 1 mi run, 100 pullups (10x10), 200 pushups (10x20), 300 air squats (10x30), 1 mi run (PR 48 min) Day 2: Yoga/stretching Day 3: 100 DB shoulder press 25 lbs, (10 x 10), 50 ring dips (5 x 10), 100 DB rows (10x10), 50 sumo deadlift (10 x 155) Day 4: Yoga stretching Day 5: 100 flat bench DB presses (10x10), 100 toes-to-bar (10x10), 100 Burpees (10x10) Day 6: often biking or weight machines Day 7: off 3-5 nights a week after 5-6 pm dinner 4 mile walk Enjoy!

[@kunalkashelani585]

Even though I'm a beginner, I can't rest in between the sets! I either do spot jumps or some stretching in between! It all adds up!

[@barbarawright9123]

These circuits that Jeremy gives could work in a busy gym if you can get a bench. Great workout to do at home, though.

[@slowlyfadingray]

So I’ve been doing this 3-4 times a week for about 2 months combined with watching my calories and I have noticed a decrease in my weight and also an increase in my strength. Not saying it will work for everyone but the routine has benefitted me.

[@mikemartin354]

I finally figured out how to control my appetite. I trained myself to eat slower and chew my food about 20 to 30 times for each bite which allows my appetite to "catch up" with what I am eating, fill up faster with less food, and helps reduce the bloating I had after eating.

[@andrescuriel5505]

By far the best fitness content that works for me on your tube, thank you so much.

[@Hitmanzay]

You really are the most informative youtuber I have ever found. Thank you so much for the free content🖤💪🏽

[@comptegoogle511]

I do that with bodyweight and elsatic bands in a park. If you want a circuit with no muscle interference you can break it down with one arm, one core and one leg exercice. You can also walk to do an active rest. first day break down; - Push with your arm (puch ups variations) - lower back (pulling on the elastics) - ischio with box lunge and sprints second day: - Pull with your arms using the elastics with varius grip position and inclination - Abs... - Calves... Third day: - Shoulder ... - oblics... Quads...

[@nxksit1696]

I'm doing it rn, lose 8 pounds in a month and still gain muscle 💪 thx for the info brother

[@ArslanAtanazarov]

I've just finished my cutting period, and had a similar system, so the plan, which worked for me: 1. a quick 10-15 mins warm-up with some abs excercies of choice 2. Circuit 1: Squat , lunges across the gym to the abs machine, do abs, lunges back. 3. Circuit 2: Bench press, inclined dumbell pull (to do some back work), "butterfly" for chest, crunches. 4. Circuit 3: Deadlift, triceps in crossover with a bar, Pull-down with a narrow handle, isolation on quads. 5. High-intensity interval cardio (elliptic or treadmill) Every excercise is 10 reps (except for lunges), weight is chosen accordingly.

[@Rohan-qc8wo]

All circuits are supposed to be done in one single day ?

[@ArslanAtanazarov]

@@Rohan-qc8wo No, that's for different days. I did clasic Monday, Wednesday, Friday. I should've numbered them 2a, 2b, 2c

[@Rohan-qc8wo]

@@ArslanAtanazarov can i do swimming in those off days? And ill be in calorie deficit but i can't keep up the protein number as i don't have whey, ill buy after a month or 2 Would it be fine?

[@ArslanAtanazarov]

@@Rohan-qc8wo You can do swimming as a cardio, but I personally would have rest days. Protein is very important when you diet, you can do it without whey, just look at macros of some products (cottage cheese is nice, the almighty chicken breast, etc.)

[@Rohan-qc8wo]

@@ArslanAtanazarov but i can't do 135g protein i feel

[@some.kind.of.something87]

Very informative for someone trying to lose weight and gain muscle. Thank you.

[@Danielwastakenwastaken]

Very promising workout plan. Thanks for producing regular high quality content Jeremy

[@goodyeoman4534]

I like to insert sets of glute exercises in between my sets of pull ups, dips and rows. It keeps you ticking over between sets and gets some supplementary work in. Another option is light shadow boxing, or even just jogging on the stop. Anything but just sitting there letting the blood pool before your next set.

[@paulbutler8037]

I don't know much really, but I'm with you on that...I'll just grab a 20...24 kilo kettle bell and do some swings or squats depending on the muscle group im doing...bugger sitting around looking at the phone.

[@goodyeoman4534]

@@paulbutler8037 Yeah I thought about getting a KB. But it's a compound movement, no? So I wouldn't fancy using it *between* sets of pull ups.

[@paulbutler8037]

@@goodyeoman4534 they're good for the core as well apparently, im like you by the sound of it...as long as I empty the tank while im in the gym...I hate walking out thinking I could have done more.

[@carleyatkinson2447]

This is such a great video! Workout is amazing! It’s hard but you definitely feel the burn! Think this one could be a game changer! Thank you !!

[@stephaniet9461]

I am so sick of the trainers telling me that doing cardio is a waste of time. That study proves that it is not period I love this page by the way

[@Cobalt_11]

I'm currently at 15% body fat and am looking to get down to 10-12% range before I start bulking. Will implement this for the next month and see if it helps me hit my goal!

[@Cobalt_11]

back here. i was at 147lbs with like 13% body fat and i managed to get down to 138% with 9% body fat. I used circuit training like 2-3 times a week. It sucked but i kept with it and that combined with a steeper cut got me to my goal.

[@mattfortmuller5]

@@Cobalt_11I know this was a year ago but what did you do on the days where you didn’t do the circuits

[@Cobalt_11]

@@mattfortmuller5 Push Pull Legs but tbh at this body fat shit was tough I remember doing like 2 sets of everything after compounds due to having no energy

[@trevorcunningham4122]

The video that I've always been looking for. The information compiled in this video covers basically the breadth of what I was wondering. Thank you!

[@semikolondev]

Jeremy Ethier + Tiff and Dan + FitnessFAQ + ThenX! Best knowledge and challenging exercices!

[@aashishroy671]

List isn't complete without Athleanx

[@semikolondev]

@@aashishroy671 x) Bro, Do not train or it will ruin your gain haha

[@aashishroy671]

😂😂😂

[@lilacgirl14]

The best video explaining about the topic honestly.thank you!

[@Beligon]

Circuit training is pretty good at burning more calories, especially if you make it in a way where you have to walk a lot from A to B to C to D to E etc (depends on the circuit) so the more you walk in between sets the more steps you do. also when I train I usually walk a little bit when I rest. I don't like to stand still or sit down, ofc I don't go crazy. but just a little bit of walking. Also, I really hate high rep workouts, the most I can manage is 15 maximum, and even then I love my 12's lol (I'm more focused on strength so that's why)

[@alperaydemirhomefitnessbox7390]

Less recovery time between exercises. This is the key for fat loss. 💪 Thanks Jeremy. Keep going.

[@alperaydemirhomefitnessbox7390]

@Sunnyy Thanks a lot for your reply and for your info but please see in the video at 5:23 where Jeremy explains a 2011 study about less rest intervals. 👍

[@alperaydemirhomefitnessbox7390]

@Sunnyy 👍💪

[@sedakra]

Merhabalar 👋🏻bir türk gördüğüme sevindim :) jeremy nin videolarini yarısını anlayarak izliyorum bu videodaki anlattıklarını kısaca ozetleyebilir misiniz bana ? Önemli bazı noktaları anlamakta zorlandım

[@alperaydemirhomefitnessbox7390]

@@sedakra Merhaba Seda, Jeremy yine güzel bir video hazırlamış. Videonun başında 2020 yılında yapılan bir araştırmadan bahsediyor. Şöyle ki; 1. Araştırma grubu diyetle birlikte ağırlık idmanı, 2. grup diyetle birlikte kardiyo, 3. grup diyetle birlikte hem kardiyo hem de ağırlık egzersizi yapıyor. Bu grupların içinde en fazla yağ kaybı 3. grupta görülüyor. Kardiyo daha fazla kalori harcıyor olsa da kas kaybı yapacağından metabolizma hızını düşürerek toplam yağ yakımını azaltacaktır diyor Jeremy. Dolayısıyla en iyi yağ yakımı için kardiyo egzersizleri ile birlikte ağırlık idmanı da yapılmalıdır. Jeremy daha sonra kalori yakımı için 3 ipucu veriyor: 1) Ağırlık idmanında ağırlığı azaltıp tekrar sayısını arttırarak daha fazla kalori yakımı 2) Tekil kas çalıştıran izole egzersizler yerine bir çok kas grubunu çalıştıran bileşik (compound) egzersizler (squat, deadlift, bench press ve benzeri) 3) Ağırlık egzersizi sırasında dinlenme periyodunu kısa tutarak idman yoğunluğunu artırmak (her egzersizde farklı kas grubunu çalıştırmak şartıyla) Jeremy videonun son dakikalarında da bu yapıda bir egzersiz programı (circuit training) veriyor. Umarım yardımcı olabilmişimdir. Selamlar.

[@sedakra]

@@alperaydemirhomefitnessbox7390 Merhaba tekrardan , çeviriniz için çok teşekkür ediyorum şimdi daha iyi anladım 🌼🌼 ☺️

[@sebwlim]

Going to try this at home, thanks for constantly releasing quality content!

[@barbarawright9123]

Yes, circuits rock! But, when you train in a busy gym or at a busy time, it's not practical.

[@LifeIsGood1992]

The study showing the advantage of more body fat burn, explains why using bycicles is a bless

[@Lev782]

I’ve been doing Low impact cardio (walking 1.5miles/30 min) every workout after weights for the past 2 months. Body recomposition goal looks closer every month Edit: Eating at a slight caloric deficit while hitting your Macros i.e. Protein and proper sleep is key. The leaner you get, the more strict you have to be on counting your calories/macros

[@grind1968]

do you walk right after lifting?

[@Lev782]

@@grind1968 I do core workouts after lifts and do 30 min of low impact cardio after, at the end of every workout day. You shouldn’t really do cardio (especially hard cardio) before your weights workouts if your goal is to build muscle and get stronger

[@grind1968]

@@Lev782 Are you a guy? I also do a bit core workout after lifting and cardio after that. how long are your lifting sessions? do you workout in the morning or evening? Sorry for too many questions.

[@Lev782]

@@grind1968 Yes I’m a guy. Lifting sessions are about 1 hour. Core 15 min (intense). Cardio 30 min. 5 sessions a week. Walk on your off days and keep eating clean and hit your protein target. Abs won’t show until you strip off the fat

[@anvaryusupov8245]

@@Lev782 Hi, you workout 5 days per week? Are you recovering? What is your lifting regimen/program?

[@bloodhoug82]

2h of running will burn 1300 to 1800 calories. That's way more than a cheesburger and small fries haha

[@AashimGupta15]

Amazing video as always. Thanks so much for all that you do.

[@Tollp4ch]

You can easily calculate whats best... as an engineer with a basic understanding of physics chemistry adn thermodynamics i can simply break it down. A calorie is just a simple amount of energy, the amount of energy you need to heat up 1 gram of water by 1 kelvin. The more wheight you move and for how much a distance is important. So taking half the weight doing 2 times the reps burns the same calories + you have to add in your own bodywheight. The faster you do it the bigger the amount of workload you do is the bigger the amount of calories you burn. Just compare wheight, range of motion and speed. Simple as that

[@natearcara1902]

This video is amazing. So much info to help me out with exercises. Thank you so much!

[@defaultworkouts]

i am at around 8% bodyfat age 45. i do exactly what he says and it works. that and low carb diet of course. i workout 7 days a week. it is a lie u need rest. rich piana was right. u can always do more

[@aminatusun274]

Thank you for this. I will add this to my workout plan.

[@JohnWellingtonGregorio]

Thanks for the tips

[@Tripleyum]

This is a great video! Thanks for sharing the info so it’s easy to understand and follow

[@cherriemcburney2693]

Best instruction I have seen for fat loss and weight gain!

[@bigdood2867]

I like how he actually tells you instead of hiding behind a paywall

[@deborahr113]

Gonna do this next time my work schedule forces me to have a rest days on either side of a workout day. 💪🏽💪🏽

[@brip7186]

The last circuit whooped my ass. Thanks for this ! Im gonna up the weight for the first 2 circuits!!

[@TheGreatJustino1]

When the thumbnail on left has a better phyisque than you do...

[@blaiseanngallardo8811]

I feel more motivated while watching your videos! I initially thought gym is like hell but by being consistent i fell inlove!

[@509Greg]

This works. I got 607 cal on my first try, even though I struggled to complete the full 3 sets. I'm adopting this!

[@content_hub-q7q]

Personal experience doing strength + cardio definitely is way better for fat loss than just doing cardio (ps always do cardio after strength training)

[@nicklambert842]

You read my mind on this video. Needed it!

[@xpertaab7261]

This came at the PERFECT time. I was spending 2 hours plus just for working out with dumbells at home and it was just too much time.

[@dragonchr15]

this is great for traveling...most three star hotels and above have a fitness center that has dumbells...

[@Anisha1213]

I do one day cardio and next day strength training at home for my weight loss 😊❤❤

[@schultzamania]

Great info and well put together. Thank you

[@aajohnsoutube]

BIG TIP. Walk between sets. I time my rest w/stop watch: 2 min, 2.5 or 3 min. I can get 150-300 steps between sets and still have time to take notes. It usually works out to ~1800 steps in practice.

[@deborahstones6174]

I love the optimism, I hope I make it through that lot too! Those reverse crunches hurt to just look at mind you😮

[@nanaplaytime1325]

Trying this tomorrow at the gym

[@denniperez8028]

Jeremy? Tell me how to breathe when lifting weights please

[@ashurdawood6191]

I’m confused do you do each circuit everyday for 3-4 times or one circuit 3-4 times or each circuit for 3-4 days

[@kayysf]

this circuit exercise is killing me, i've never been out of breath, sweating like crazy, and dying in my entire life of weight lifting, cardio, and calisthenic, halpp

[@ivanorozco4274]

sounds like fun lol... maybe u need a little rest here and there?

[@kayysf]

im barely resting between section workout, only resting 2 minute between circuit, i lost 2kg in 2 weeks and pretty sure decreasing some fats, hope i will get better at this circuit

[@nateyshantell3402]

I love your videos dude. Thanks for alway teaching us. I appreciate a lot 🎉

[@dannya.5812]

What's up team, I'm dedicating myself to this workout routine starting today. I have adjustable dumbbells' at home and will plan to do this 4 times per week (every other day) at the intermediate level. I can update yall on my progress. Wish me luck! Current Weight = 215lbs

[@josiieize2.0]

Good luck!

[@kventinho]

updates please!!

[@masterofnone4073]

@@kventinho I'm guessing he gave up

[@haneesh6302]

update?

[@dannya.5812]

@@haneesh6302 I have stopped with this routine, I am more focused on bulking with a PPL routine. Current Weight = 198 lbs

[@asifmir3987]

So is circuit one two and three performed on the same day? Or is each circuit performed on different days im a little confused

[@jafarsodiq4570]

hope somebody answer my question: the 15-20s rest is in between each exercises or after completing exercise 1->4 then take 15-20s rest? So example Circuit #1 Db Bench press->15s rest -> Db rows -> 15s rest -> Db shoulder press -> 15s rest -> reverse crunch -> 15s rest, repeat x3-5 times Or is it rest only after all exercises in a circuit done? Db bench press-> db rows -> db shoulder press -> reverse crunch -> 15s rest, repeat x3-5 times

[@ashleythrift4730]

This was a very informative video. It helped me understand so much better! Thank you

[@yotubepavit4544]

brother did yoy loose any weight?

[@ctg404]

One of my favorite channels

[@samurai7270]

I do 30 seconds on my echo bike between sets and it works awesome ❗💥

[@harshahemanth4716]

Thank you so much for this video! Just starting off clueless and this helped a lot!

[@harshithagangappa6644]

I did this workout today in gym burned over 400 calories with 10 min cardio … did 3 sets each took me 90 min

[@rodrigomarques7550]

tnks for the advice man! awesome vid!

[@BeforeBuyingGuide]

Thats the video i want to watch, thx ❤️

[@benlindsay696]

I’ve been doing this for 6 months twice a week and I cannot believe how different I look. I would love to show you my progress!

[@benlindsay696]

@Game zee 57 pounds and counting

[@6moon18]

Your videos are very helpful thank you

[@teslaxop4146]

Thanks bro ❤❤

[@darietto75]

IMO it is better to lift weights only to build muscles and, on different days, do cardio to burn more calories. Some years ago a did something like the routines in this video and I wasn't building muscles at all. Everything changed when I start separating cardio and lifting.