Want to go to the gym, but short on time? No problem. Worried not burning enough calories? Again, no problem. Circuit training can be one of the most efficient calorie burning workouts you do.
Line the exercises up and knock them down. That's the approach you should take when circuit training. What is circuit training? The short answer is you perform a series of exercises for a predetermined amount of time or reps. Some circuits are done on machines, while others use a combination of free weights, machines, bands, and cardio equipment. It is a great way to build muscle as well as get the added benefit of an intense cardio workout. You should be able to work every muscle in your body numerous times in 30-minutes or less.
What does circuit training look like? If you are a beginner the workout may be done on machines and look like this.
30 seconds on each movement:
Squats
Rows
Prone or seated hamstring curls
Chest press
Hip extension
Overhead press
Biceps curl
Triceps extension
*60 seconds rest. Repeat 3-4 rounds.
If you are more advanced:
45 seconds on each movement:
Dumbbell reverse lunges
Pull ups
Burpies with push ups
Jump squats
Battle ropes alternating waves
Triceps Dips
Speed skaters
Exercises band curls
*90 seconds rest. Repeat 3-5 rounds.
Before you begin be sure you are adequately warmed up. I recommend 5-10 minutes on a treadmill, elliptical, bike, or rowing machine. Try doing at least one circuit training session per week. Finally, remember to stay hydrated throughout the session and to bring an extra shirt to wear when you are finished since the one you wore for the workout will be soaked!
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