Circuit workout basics:
Train all major muscle groups with little to no rest between exercises.The benefits of Circuit Workouts:
Burn lots of calories
Tone/Strengthen while receiving cardiovascular benefits
Fun & Challenging
With today's busy lifestyles the circuit is great way to get a quick workout. You can throw in a 20 minute circuit anywhere during the day. The exercises you choose for your circuit are dependent on your fitness goal and your other activities. The following are some guidelines to building a circuit plan.
Decide your goal.
What body areas do want to work? Is your goal to tone & strengthen, or do you want to burn lots of calories and get some aerobic benefits?
Choose the number of exercises, repetitions and number of sets of the circuit.
Go through each exercise with little to no rest between each. You might want to consider the order you placed each exercise.
Rest briefly after all your exercises are completed. Repeat the circuit for additional sets.
Never under estimate the intensity of a circuit. If you choose the right weight and repetitions it should be tough. Sets 2 and 3 should be really tough!
Circuit training systems can be more cardiovascular based workouts. In the example below you could perform each exercise for 2 minutes. Before you begin you would pick your intensity level each.Cardio/Aerobic Circuit
Bike, Aerobic Step, Jump Rope, Elliptical, Trampoline Runs, Jumping Jacks, Treadmill, Bosu Foot Taps, Swing Kicks
You could add toning and strengthening exercises like pushups, crunches or lunges to the aerobic circuit inorder to make it a total body conditioning workout.
The days of sitting and resting between sets of exercise is over. Shorter workouts with less rest between sets is a great may to boost the metabolism and total fitness.
Weekly Workout Plan for Weight Loss
Monday: 20 minute upper & lower body circuit, 40 elliptical
Tuesday: 40-60 minutes Treadmill interval training 0r aerobics class such as Spin
Wednesday: 20 minute upper & lower body circuit, 40 minute elliptical
Thursday: 40-60 minutes treadmill interval training or aerobic class such as Step
Friday: 20 minute cardio circuit and pilates
Saturday & Sunday: 60-90 minute walk with children, husband or friends (Get outside and go moderate intensity.)
If you have questions or comments please post or contact me at firstname.lastname@example.org .
In good health,