WHAT’S A CIRCUIT?
A circuit is a sequence of either strength or cardio exercises or both, performed with little or no rest between them. Ideally there should be 21-24 sets of exercises in the circuit. That means if there are 7 different exercises, the sequence needs to be performed 3 times, if there are 11 exercises, the sequence only needs to be performed twice. Total duration of the circuit should be in the 12-20 minute range. The circuit can be performed one of two ways; each exercise can be performed for a set time period (i.e., 30 seconds) or each exercise can be performed for a designated number of repetitions. You’ll need a watch with a second hand or a stopwatch. Youll also need dumbbells, or resistance bands, or a suspension trainer.
DESIGNING A CIRCUIT TO MEET YOUR GOALS
Full Body Toning
If lower body circuit training is the goal, forward lunches, one leg squats, dumbbell squat exercises are good options. Circuit exercises like squat jumps, dumbbell squats, skipping, burpees, treadmill walk/run, and exercise bikes can prove to be effective for full body toning. Upper body exercises for would consist of different kinds of push-ups, shoulder presses, rows, pull ups, and bench dips.
Overall Fitness
Do the strength moves for one minute each. If youre interested in overall fitness, youll need to choose exercises that work each muscle group. Complete the circuit with no rest in between. If you want to work on specific areas, you can incorporate exercises that benefit those areas.
Max Fat Burn
The number of calories you burn while circuit training depends on the amount of effort that you exert. Most people are looking to burn as much fat as possible. To make that happen requires Zen-like concentration and an all out effort. Doubling your effort will double your fat loss results. Generally, this is true of both cardio and resistance training. To gain the maximum benefit from circuit training resistance exercises in the workout must be performed with maximum effort. You must complete as many repetitions as you can, transition to each exercise equipment quickly and use enough resistance to stimulate muscle exhaustion in a short amount of time.
Now that you know the basics of circuit training its time to get to it! Using this type of training will allow you to burn fat, build muscle and reduce workout time, all in one shot.