Lose 500 Calories with Circuit Training

Circuit training is the new cardio and one of the most efficient ways to get into shape.

Calibe_ThompsonCombining high intensity exercises with little to no rest in between sets, circuit training gives you resistance training with an aerobic twist.

Within a very short period of time, you can work out your entire body and burn calories at the same time. You can design your circuits around timed sets or number of repetitions. It’s also a good idea to put together one to three different programs, ranging from a 15-minute circuit (for those times when you’re really pinched for time) to 30-minute and 45-minute circuits. That way you’re always covered and you won’t be able use that tired old excuse of not having enough time to work out.

Circuit training is favoured by athletes during the offseason when they focus on building up strength and endurance. It is an efficient way to build strength, while conserving energy for the on-season when it matters the most.

Most people favour circuit training for its fat-burning benefits. Research has found that when you include circuit training into your regular exercise routine, you can decrease body fat by as much as 3%. With an average 6 Kcal per minute for women and 9 Kcal for men, one 30-minute circuit training workout can burn up to 500 calories.

Here’s a sample circuit – perform each round twice:

Training Circuit: Round 1

  • Warm-up for 10-15 minutes on a treadmill, Elliptical or stationary bike
  • Pull-ups till failure
  • Burpees – 15 reps
  • Squats with shoulder press – 30 reps with dumbbell
  • Crunches on a Bosu ball – 25-30 or failure
  • Run on treadmill for 2 mins at 8 mph or jump rope for 2 mins
  • Rest one minute

Training Circuit:  Round 2

  • Body weight dips –15 reps
  • Lunges – 15 each side
  • Bicep curls – 15 reps
  • Plank  – 30 seconds per side twice
  • Medicine ball twists – 20 per side
  • Run on treadmill for 2 mins at 8 mph or jump rope for 2 mins
  • Switching to a cool down speed for 10-15 minutes to finish

It is important to fuel your body with the right nutrients before and immediately after working out to ensure you’re developing as much lean muscle as you can and to help muscle recovery.

 

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