Circuit training is your answer to a FAST, Fat Burning workout! No more spending long hours at the gym. With circuit training, you can really get your heart rate up, hit those trouble areas, and still have time to spare.
What is Circuit Training?
How it Works
An exercise “circuit” is one completion of all prescribed exercises in the program. Dependant upon the duration of the circuit, each circuit exercise “station” typically last 45 to 60 seconds long. For beginners, start with 30 seconds per exercise and increase the time as you get stronger. Traditionally, the time between exercise “stations” is brief, often with rapid movement to the next exercise. Once the entire circuit has been completed, one takes another break of longer duration typically, 60 seconds to 2 minutes. When ready, begin with the first exercise again for another circuit.
The Benefits of Circuit Training:
*Provides a total body workout to build lean muscle and improve endurance
*Require little to no equipment or just your body weight
*Require only a small amount of space and time
*Able to be done in a small group setting, allowing beginners and experienced participants to work-out together, as well as receive guidance from a certified fitness instructor.
*Can be customized to target “trouble areas” or specific to one’s particular goal
My advice for setting up a good circuit is to start with the basic exercises and build on. Here is an example of a good basic 8 “station” circuit. This circuit can be built upon by simply adding a little variety.
1. Upper body: Push Ups
2. Lower Body: Wall Sits
3. Core/Abs: Basic Abdominal Crunch
4. Cardio: Jump Rope
5. Upper body: Overhead shoulder press
6. Lower Body: Lunges
7. Core/Abs: Planks
8. Cardio: Burpees
Tip #1: Consult your doctor before starting up any workout program if you have any illnesses, injury, or other conditions.
Tip # 2: Always remember warm up and cool down with stretches before and after your circuits for at least 5 minutes.
Tip # 3: Have all your necessary equipment already set-up in the order you want to perform your exercises. This will help you avoid any unnecessary distractions & focus on the task at hand.