Shed Pounds and Boost Energy With Circuit Training Exercises

by Kevin
(Terrace, BC, Canada)


For a fast no-frills and intense fitness program, circuit training exercises are an excellent way to build strength and stamina. This excellent routine adds variety to your workout and helps to boost metabolism, which in turn burns fat long after you have left the gym.


There are many forms of doing a circuit. Generally, the definition of a circuit involves doing different exercises, one after another within a set amount of time. It could doing include resistance machines only, or a combination of cardio and strength training exercises. A circuit routine can focus specifically on either an upper body workout or a lower body workout on alternate days. You can also choose to do a combination of both of these circuit training exercises on the same day, plus a cardio exercise.

Example of a Circuit


To complete one of the examples listed below, plan to do two complete circuits. On each station or exercise, you will do two or three sets of 10-12 reps each. Any rest between moving from one exercise to the next should be brief, perhaps 30 seconds, but not more than 60 seconds. The aim is to keep your heart rate up. The number of exercises involved is up to you, but six to ten exercises are the norm.

Machine Circuit — At your health club, doing circuit training exercises will in part depend on the availability of the resistance machines. It is best to do it in the early morning before the circuit room gets crowded. Always start by working the larger muscles first, and finish with the smaller muscles in the arms. Start with the legs using the Leg Press, Adductor, Abductor, Curl, Extension, and Kick. The upper body workout will include the Chest Press, Lat Pull down, Shoulder Press, Chest Fly, Back Hyperextensions, Plate Crunches, Triceps Pushdowns, and Biceps Curl.

Free Weights Circuit — Again, start with the largest muscles and work those first before the smaller muscles. Sample exercises include squats, lunges, calf raises, bench press, flyes, crunches, bent over rows, and bicep curls. Even though these are speedier routines, remember to always maintain proper form while lifting. A complete circuit will take about 15 minutes and can involve barbells, dumbbells, or kettle bells. As with all the circuit training exercises listed here, cool down and stretch afterwards.

Bodyweight Circuit — Both men and women should give bodyweight training a try since it is the pure form of strength training, using only your own body as the resistance weight, and it can be done anywhere. This routine will work both the upper and lower body, and will give you a decent cardio workout as well if you keep up the pace. Exercises include squats, lunges, push-ups, chin-ups, curl-ups, crunches, sit-ups, oblique twists, and triceps dips. You can also add planks and bridges held for up to a minute. If you aren’t able to do many of the exercises such as pull-ups, try to do one or two at first. It will take a few weeks, but your upper body strength will increase just by attempting them.

Resistance and Cardio Circuit Combo — Adding cardio into the routine is another way to get your cardio heart rate way up, and step up from that plateau you’ve been stuck on. You should do the strength training first, followed by a moderate form of cardio exercise such as 30 minutes on a treadmill, elliptical, or stationary bike. You can use any of the three methods of resistance training above — machines, free weights, or bodyweight — just remember to keep your heart rate elevated throughout the final cardiovascular phase of the circuit training exercises.

Keep Up the Pace for Best Results


This mini-workout program can be done several times a week as a break from your normal workout routine. It is not meant to replace your regular schedule of resistance training and cardio. It should be used as a variation every other month to mix up your workout and challenge your body in a new way it is not accustomed to.

Circuit training exercises need to be INTENSE in order to be effective. Don’t go squidgy and use light weights or do press less than your best effort. Use the time (it doesn’t take that long!) to sweat during these workouts.
The benefit of doing circuit training exercises is that you are building stronger bones and muscle fibers, which in term increases metabolism to burn more fat and calories. This benefit continues long after your training session ends as a fit body possesses a higher post-exercise metabolism.

About the Author:

Kevin Urban is the editor of TreadmillTalk.com. Visit the site for treadmill reviews covering major brands and hundreds of models.


Comments for Shed Pounds and Boost Energy With Circuit Training Exercises

Click here to add your own comments

Nov 13, 2015
helin
by: helin

Thanks a lot for sharing such a good source with all, i appreciate your efforts taken for the same.

Daca vreti cazare in Craiova care sa va faca sa uitati de stresul si agitatia unui oras mare, atunci Hotel Helin este cea mai ideala alegere.

Oct 29, 2015
drs recuperacao de dados
by: Anonymous

Congrats obtaining the offer. Your web site rocks !. My partner and i work for on the list of condition schools with the strength place and have absolutely typically believed precisely how trendy it might be to add something drs recuperacao de dados

Oct 15, 2015
caesarsfinancial
by: caesarsfinancial

Thank you so much for sharing this great blog.Very inspiring and helpful too.Hope you continue to share more of your ideas.I will definitely love to read.caesarsfinancial

Oct 15, 2015
top financial newsletter
by: top financial newsletter

Thank you so much for sharing this great blog.Very inspiring and helpful too.Hope you continue to share more of your ideas.I will definitely love to read.top financial newsletter

Oct 09, 2015
mintdesign
by: mintdesign

Amazing knowledge and I like to share this kind of information with my friends and hope they like it they why I do.mintdesign

Oct 09, 2015
mintdesign
by: mintdesign

Thanks for posting this info. I just want to let you know that I just check out your site and I find it very interesting and informative. I can't wait to read lots of your posts. mintdesign

Oct 02, 2015
Complete WebinarAlpha Reviews & Bonuses
by: Complete WebinarAlpha Reviews & Bonuses

Hi, glad that I found your blog. Information about URL in Drupal has been written in very good. Glad to see a lot of articles from you. emarketingchamps.weebly.com/webinar-alpha.html -- Complete WebinarAlpha Reviews & Bonuses

Oct 01, 2015
best
by: best

Every understudy would need to get help with the top paper delivering organization essaymania. The top creation is essential for the understudies in light that the there is a decent great contention on the rundown of understudies and they must make best notwithstanding sublime articles.

Oct 01, 2015
music best school in Sydney
by: music best school in Sydney

At music best school in Sydney of Music, Learning Music is FUN! Learn Piano, Guitar, Singing, Saxophone, Flute, Violin, Drums and More. Book a Free Lesson Online Today!

Sep 29, 2015
Excellent Post!
by: Susan Fernando

A circuit is a gathering of activities that you pivot through amid your workout rather than simply doing maybe a couple things. It can be just about anything from diverse cardio machines, body weight activities, weight preparing, high force interims, etc.. There is no particular arrangement of activities in a circuit. It relies on upon what you or your mentor needs to concentrate on. Fast And Furious 7 Jacket

Sep 07, 2015
reply
by: Busby

The circuit training exercises that are discussed here on the page are really good. I am a fitness trainer and I hope that the circuit training tips that are shared here on the page will be good for me. Q Spray

Aug 14, 2015
http://www.topbritishessays.com/uk-essay-net-review
by: Chester M. Barron

Women need to work on more time to keep themselves fit. The more they spend time in the workouts the more they can be fit all day long. When it comes to working women they should do the exercises must and should. If they shed pounds only then they can boost energy.

Click here to add your own comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Fitness Article Submissions.