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Circuit Training Routines For Fat Loss And Muscle Gain

Circuit training is great for both fat loss and muscle gains. A circuit is where you set a series of exercises and perform a required number of sets or complete a required time and then move onto the next one usually without rest.

Circuit training often combines a variety of different exercises from cardio to weight lifting. Here is an example of a circuit.

Exercise	Time On	Time Off (Rest)
Running	30 seconds	20 seconds
Star Jumps	30 seconds	20 seconds
Squats	30 seconds	20 seconds
Barbell Curl	30 seconds	20 seconds
Push Ups	30 seconds	20 seconds
Burpees	30 seconds	20 seconds

 

In the above example you can see that this particular circuit training routines requires you to do 30 seconds of each exercise working at your maximum intensity followed by 20 seconds rest. After this rest you move straight to the next exercise.

You can double the intensity by having no rest between exercises and 60 seconds rest at the end of each circuit.

 

The video on the right shows a free circuit training routines called the Spartan 300. It basically involves you going from one exercise to the next without rest until you complete the prescribed 300 reps.

This is a great workout and a real killer. It requires minimal amounts of equipment and can be done in your own home.

Back in school we used to always do circuit training routines and it was set up in separate stations around the gym. You would perform 30seconds of the directed exercise and then in the 30seconds break you would have to run to the next exercise station which was about 20metres apart and then set up ready to start the next exercise. This method is great for group training as each person will alternate and swap stations.

As you can see there are many different ways you can do your circuit training for best results you should follow these quick tips.

1) Choose between 5 and 10 exercises
2) Have each exercise set up so you can go straight to the next without messing around
3) Combine Cardio, Bodyweight and resistance exercises
4) Perform each exercise to YOUR maximum intensity
5) Perform 1-3 circuits resting 60-90 seconds between circuits
6) Buy a stop watch to keep times accurate
7) Log to number of reps you do so you can track your progress
8) Be honest with the time on and time off
9) Listen to your favorite music to get you pumped up
10) Stretch your muscles before and after your workout to avoid injury.

A stop watch is vital for circuit training so you can keep track on the time 'on' and the rest time. One which beeps or has an alarm works best so you can work on the beep rather then keep starring at the time. A stop watch will set you back around $10. Most digital watches or mobile phones have this feature as well.

 

Here are some circuit training routines to get you started

Killer fat Loss Workout
This killer home workout is what you need if burning body fat and gaining muscle is your goal. This workout is demonstrated by free video and you can download and print your free workout diary.

More Muscle In Just 15 Minutes
Try this circuit for busy people who have just 15 minutes a day to spare.

 

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