Circuit Training - Efficient!
Circuit Training is hot right now. You can hardly go into my gym without seeing groups of people running around doing all sorts of weights without burpees, mountain climbers, or stair running thrown in to raise the heart rate. I have been training this way for well over a year now and when you are trying to shed fat it is a great tool.
There are lots of ways to do it: supersets of major exercises, lift - aerobic - switch, etc. The key with circuit training is to keep moving and keep the heart rate up.
Another benefit for most people is the excellent use of your time. Many of us can't spend up to two hours a day at the gym like I do. LOL. The joys of competition training...do they ever cease? But, just because your schedule only gives you 30, 45, or 60 minutes a day to workout doesn't mean you can't lose fat and look great!
Here is a routine you can do in the gym or at home. I've included a few variations so you can switch things up. The average person can do this routine two to three times a week every other day. On days you don't do the circuit, shoot to do 30-60 minutes of cardio training keeping your heartrate in the 75-85% range. Interval training would be best but a good powerwalk can also do the job. Tomorrow we will discuss "powerwalking" PNP style.
Because these exercises are done based on time versus reps, err on the side of light to no weight at first. As you do the routine, make notes of what you need to do the next time. If you can't finish the minute, simply stop, rest for a few seconds and start back up until the minute is done.
The Workout
In between your "strength" exercises you will do "cardio". Below is suggested options for Beginners and Intermediates and Beyond.
Beginners - Cardio Options: Every week you will do a new form of cardio. If you walk one week, the next week you should do high knee marches.
Walking in place
Low Step Ups on a step bench (just like step class - basic step)
Light jogging in place
Walking a flight of stairs
High Knee Marching
Intermediate and Beyond: Every week you will do a new form of cardio. If you walk one week, the next week you should do high knee marches.
Jumping Jacks
Running Stairs
High Step Ups
Jumping Rope
Walking Lunges
Walking Squats
Burpees
Mountain Climbers
Exercise
Walk (example) Two minutes
DB Squats One Minute
Walk Two minutes
Stiff Legged Deadlifts One Minute
Walk Two minutes
Wide Leg Squats One Minute
Walk Two minutes
Incline DB Chest Press One Minute
Walk Two minutes
Bentover DB Row One Minute
Walk Two minutes
Tricep Dips One Minute
Walk Two minutes
Standing DB Curls One Minute
Walk Two minutes
Shoulder Presses One Minute
Walk Two minutes
Calf Raises One Minute
Walk Two minutes
Crunches on Stab Ball One Minute
Substitutes for Each Group:
Legs: Leg Press Machine, Leg Extensions, Hamstring Curls, Alternating Lunges, Walking Lunges
Chest: Flat DB Press, Machine Chest Press, Barbell Chest Press (with spotter), DB Flye
Back: Seated Row, Deadlift, Lat Pulldown, T-bar Row, Barbell Bentover Row, Single Arm Rows
Triceps: OH Extensions, Skull Crushers, Kickbacks, Tricep Pushdowns (Cable Machine)
Biceps: Cable Curls, Hammer Curls, Curls with a Twist at Top, Barbell Curls
Shoulders: Arnold Presses, Lat Raises, Front Raises, Upright Rows, Machine Shoulder Presses, Alternating OH Presses
Calves: Seated Calf Raise Machines, Toes In or Out Calf Raises, Single Leg Cafl Raises
Abs: Bike Crunches, Reverse Crunches, Planks, Leg Lifts, Hanging Leg Raises
These are all exercises you can sub in and out and are easily found by searching Google or looking at bodybuilding.com.
I hope you enjoy this circuit. It's good to use for about eight weeks and then you would want to look into changing up your routine like my girls at PNP do every eight to twelve weeks. We design programs for them to use and help them with eating to totally rock those bodies and get some good fat blasting off!