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If you’re trying to lean down and lose fat, the combo of high-intensity workouts and low-carb eating is your best bet. As we said above, the combo of high-intensity workouts and a low-carb diet is the most efficient way to burn fat, if that’s your goal. Here’s what’s behind that: High-intensity workouts are way more efficient at burning calories than steady-state cardio (think biking or running at the same moderate pace for a set period of time). And to boil a bunch of complicated science into a simple concept, when you eat a lot of carbs, that’s what your body uses as energy during a workout.

Put it all together, and a workout that burns a lot more calories in less time + a specific type of diet where you burn more fat while you workout = faster fat loss.Here’s a lot more info on all that, if you’re curious. You start with Circuit 1, and you do as many rounds of that circuit as you can in 10 minutes (as many rounds as possible, otherwise known as AMRAP). If you want to challenge yourself, you can take an ‘active rest’: do one minute of low-intensity jumping jacks, and get some water before starting Circuit 2. That means that doing this workout by itself isn’t going to help you lean down — you also need to adjust your eating habits.

This part of the equation helps with weight loss: It’s easier to have a calorie deficit (more calories burned than the calories you eat) when you’re doing high-intensity workouts.

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