Circuit Training For Weight Loss
A Fantastic Way To Lose Weight
Circuit training is an excellent way to shift that unwanted body fat and tone up. Circuit training can be done at home, in the garden, in the gym, anywhere really.
Circuit training is when you move from one exercise straight to another and another until you have completed the required reps or a required time for each exercise. After you have completed all exercises the circuit is complete.
An example of a circuit
Push Ups |
Rest |
SIt Ups |
Rest |
High Knees |
Rest |
Squat Jumps |
In the above example of a circuit training for weight loss you can see that there are 4 exercises and 3 periods of rest.
Method 1
Perform 20 reps of each exercise with 5 seconds rest between each exercise. After all exercises have been complete rest 30seconds and then repeat.
You can increase the intensity levels of this method by increasing the number of reps and shortening the rest period between exercises.
Method 2 (The best one)
In my opinion if circuit training for weight loss is what you want then this method will yield best results.
Perform 15 seconds of each exercise followed by 15 seconds rest and then move onto the next exercise, and so on.
Give 100% maximum effort to each exercise and push out as many reps as you can in those 15 seconds. After a circuit has been completed rest 60seconds and then repeat.
The intensity can be increased by increase the amount of time you do each exercise for or decreasing rest times.
Example circuits
If weight loss is your goal then you want to add around 6-8 exercises per circuit and complete 3-4 circuits. Method 2 is the best one for increasing your heart rate and metabolism rapidly.
3 Circuit Training For Weight Loss Examples
Example 1 |
Example 2 |
Example 3 |
High Knees Squat Thrusts Jump Squats Mountain Climbers Push Ups Bench Dips Sit Ups |
High Knees Burpees Star Jumps Mountain Climbers Push Ups Dips Squats |
Push Ups Squat Thrusts Burpees Star Jumps Squat Jumps High Knees |
Each of these workouts will have you reaching oxygen deprivation very quickly, and the more oxygen your body uses the more calories you burn. The more calories you burn the more fat you lose. And the more fat you lose....well you get the picture.
Each exercise should be performed under strict control and you should aim to get out as many reps as you possibly can in the time given.
15 Seconds 'on'
15 Seconds 'off'
3-4 Sets
60 seconds rest between sets
See on of these circuit training for weight loss workouts in action
www.Muscle-Building-Coach.com
The following workout i am going to show you, uses 6 different bodyweight exercises performed for 15seconds at a time with 15seconds rest between each workout.
The video explains this and shows this a little better.
The idea is that you give each 15seconds 100% of your maximum effort.
Make a note of how many reps you do.
After you have completed 15 seconds on and off for each of these exercise in order take about 15seconds rest and then repeat two more times.
This bodyweight workout will work for everyone because it is based on your own intensity level.
Found it easy? Then you either did not give it 100% of your maximum effort or you are just superman and should try 20seconds on and 15seconds rest instead.
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