Weight Loss Workouts
Circuit training is not a specific type of workout. Rather, it is a structure of workout where a participant engages in a circuit of different exercises. Think of it as a circle with a certain number of stops along the way. Each stop represents a specific exercise (ex. dips, squats, bench press, etc…). At each stop, the participant completes as many reps of the exercise as possible within a specified timeframe (usually between 30 secs and two minutes) before moving directly onto the next stop.
Circuit training can be applied to almost any group of exercises and accommodate most fitness levels. It provides a great balance between strength training and aerobic exercise, which makes it ideal for weight loss and burning belly fat.
Circuit training keeps the body confused by putting it through a variety of different exercises. This “muscular confusion” can garner big gains in fitness, especially since each station of the circuit allows the exerciser to focus on a specific muscle group.
Preparing a Circuit
A circuit training course can be set up any way the exerciser prefers. For beginners, we recommend setting up ten different stations of basic exercise moves. This can include free-weight exercises like bicep curls, as well as machine exercises (ex: lat pull down), metabolic exercises (ex: box step ups), and cardio equipment (ex: elliptical).
Set up the stations for easy access before you start the circuit. This means setting the machines at the weights you would like to use, bringing over any free weights and trying to put the exercises in the most logical order so you won’t have to crisscross the entire gym. Be careful with the weight you choose for machines and free weight. Make sure you can perform each exercise for the full time required at each station while making sure it will be challenging toward the end.
Decide on a time limit for each station. For most levels of athletes, performing each exercise for a minute will be enough.
Beginners may only be able to get through the circuit one time. As you progress, try to move through the circuit three full times, while making to take a break between each circuit (we recommend a five minute break). Three 10-minute circuits will add up to a half hour of pure exercise – a great way to challenge your body and burn belly fat!
Last Notes on Circuit Training
Circuit training can be adapted to achieve almost any type of fitness goal, including weight loss. You can create an all-leg circuit, a cardio-only circuit or a sprint circuit.
A traditional circuit concentrates on a high number of reps at a medium-to-light weight. This type of training is ideal for toning muscles and losing belly fat. If you are more interested in strength training, you may want to perform a circuit based on heavy weights and fewer reps. You can even set a certain number of reps per station rather than a time limit.
Whatever your needs, circuit training is a great way to get a comprehensive workout in a short amount of time.
