Targeting fat loss? Try a “blood shunt” circuit

Focusing on one muscle group in each workout is a popular tactic when it comes to training, but for those looking to trim down, mixing it up can often be a better way to go.

Of course, achieving a calorie deficit is usually the first step to trimming down but, when it comes to your exercise routine, another option to consider is “blood shunting”.


Yes, it may sound like a scary medical term, but actually, it’s a way of training the body that can prove highly effective for fat loss.

So, what exactly does it involve?

Also known as Peripheral Heart Action Training, it’s essentially the alternation of upper body and lower body exercises.


So how does it work? The heart is forced to work harder in order to move blood from one part of the body to another to keep the working muscles supplied with the necessary oxygen.

And the result? You up your heart rate and therefore your calorie burn. Plus, you’ll also benefit from an elevated metabolism after you have walked out of the gym.

It’s basically a clever circuit that delivers both strength and cardio benefits – WIN-WIN!


Here are a few tips on how to incorporate this type of training into your workout.

Go for bigger compound moves to ensure you use the most muscle mass during your workout, and while you want to make it challenging, don’t go too heavy – you’ll be aiming for between 10 and 15 reps.

However, these types of workouts aren’t restricted to the gym. For example, you can implement body weight exercises instead, upping the difficulty by using explosive plyometric moves within a similar rep range, or setting a timer for 30 seconds and going as many reps as possible.

Air squat woman man outdoors Shutterstock Strong Fit Well

Rest when necessary, but the fitter you are, the less rest you should need.

Need some inspiration? Check out the Strong Fit Well Instagram page for a few ideas.

Posted by

Journo turned fitness professional, passionate about helping people to live a healthier and happier life! A long way from London, I now call Sydney home.

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