What is Circuit Training?
Circuit training refers to a type of exercise that uses weight training machines in a circuit. A popular form of resistance training that can get your dramatic results with a relatively small investment of time. Top fat burner exercise to get rid of fat!
Involving a consecutive series of exercise stations in which you have very little or no rest in between performance of each. In a given workout you will generally be required to do at least two circuits and sometimes three.
Circuit training is a way to train the entire body in one workout. While some suggest that circuit training can help with aerobic fitness as well as anaerobic fitness, this remains subject to debate as some do not believe that there is enough cardiovascular challenge in circuit training to really count as aerobic exercise.
Basic Idea of How it Works
In circuit programs you can use either machines or body weight exercises or a combination of both. When using machines you will move from one station to the next in order of body parts, essentially working out the whole body. When using body weight training methods you will do a series of exercises without the machines. These might include reps of jumping jacks, pull-ups, push-ups, squats, dips, lunges, crunches, calf raises and the like.
Training with body weights is great because you don’t even need a gym membership or expensive equipment. It can be done anywhere anytime. If you want to add in a few weights than simply purchasing some free weights is an inexpensive way to go. This allows you to do both cardio intensive training like jumping jacks and alternate these with weight based exercises like bicep curls and triceps presses.
Save Time and Condition Your Body
This training is also very efficient when it comes to saving time. Doing circuit training can take as little as twenty to thirty minutes a day. So if you’re pressed for time and can’t be bothered to hit the gym for an hour or two each day, circuit training can be a great option for you. You’ll have the opportunity to condition your whole body without sacrificing a great deal of time, money or effort.
Circuit Training Routines
Work your entire body, drawing on strength, power and conditioning moves that’ll make every muscle fiber twitch and keep your heart rate high enough to keep burning calories for hours after you’re done.
Set a timer for three minutes. Do all the reps of exercises 1-4, and then as many reps as possible of good-form burpees until the time is up. Rest for 60 seconds, then repeat the whole process for between two and four sets. Keep a tally of the total number of burpees you do. Next time around, beat it. Add a pre workout supplement to really help burn calories!
Three- Minute Fat Burning Circuit
Hold the bar with an overhand grip. Retract your shoulder blades to engage the muscles in your upper back. Brace your core and pull up until your chin is over the bar. Lower under control. Struggling? Jump to the top position, then lower slowly
Box Jump-10 Reps
Lower into a quarter squat, then explode up to jump and land on the box. Bend your legs to cushion your landing. Stand up, then step back down.
Barbell Thruster-15 Reps
Squat down, keeping your chest up, back straight and the weight on your heels. Drive up powerfully and press the weight overhead.
Kettelbell Swing-20 Reps
Drive your hips forward to start the swing. As you lower, hinge at the hips by pushing your glutes back. When you feel a stretch in your hamstrings, drive your hips forward powerfully.
Drop to a crouch. Jump your feet back into a press-up position. Jump your feet forwards again, drive up and jump. Pro tip: Breathe in on the way down and out as you jump back up.
15 Minute Barbell Fat Loss Workout
Starts by you putting the bar on your back and it, er, finishes pretty much the same way. In between you do five different moves that will get your heart rate up, which forces your heart and lungs to work harder. You’ll also work pretty much every muscle in your lower body and a fair few in your upper body too, which means you’ll add strength and size while you add lean muscle – and it’ll only take about 15 minutes. So, go ahead and give it a try. You have nothing to lose but that spare tire.
Do the five exercises in order, sticking to the reps detailed, without resting until you finish all the reps of the fifth and final move of the circuit. Rest for two minutes, then repeat the circuit. Do three circuits in total. As you progress you can add another circuit or add weight to the bar.
Reverse Lunge (right leg)-8 Reps/No Rest
Stand up straight with the bar on your back. Take a big step backwards with your right leg until your back knee is just above the floor and your front knee is bent at 90°. Push through your front foot to return to the start.
This is a real test of co-ordination so to help keep your balance, make sure you keep your head still and your eyes looking forwards.
Behind Neck Push Press-10 Reps/No Rest
Hold the bar across your back with a double shoulder-width grip. Lower into a quarter squat, then push up explosively to press the weight directly overhead. Lower the bar back to the start and repeat the move without pausing.
Back Squat-10 Reps/No Rest
Rest the bar on your upper back, then bend at the hips and the waist simultaneously to lower until your thighs are parallel to the floor. Ensure that your knees remain in line with your toes. Then press back up to the start.
If you’re struggling to go deep in the squat that’s a sign of poor hamstring flexibility. Do some mobility work and stretching to help you get deeper into the move.
Reverse Lunge (left leg)-8 Reps/No Rest
Stand up straight with the bar on your back. Take a big step backwards with your left leg until your back knee is just above the floor and your front knee is bent at 90°. Push through your front foot to return to the start.
Good Morning-8 Reps/2 Min Rest
Start with the bar on your back. Bend your knees slightly and push your backside back to hinge at the hips and lower your torso until you feel a strong stretch in your hamstrings. Then return to the start and squeeze your glutes at the top of the move.