Circuit training combines strength training and high-intensity aerobics, with rapid movement between each exercise. It takes approximately 15 minutes to complete one circuit and a workout normally consists of three circuits. This routine will help people interested in quick weight loss to burn a lot of calories.
This workout regimen will help you to increase muscle mass and metabolic rate and decrease body fat. In one hour it’s possible to burn 600 calories with circuit training.
We suggest that you perform this routine three times a week and have one day a week for strictly aerobic workout and another day for strictly resistance training.
This sample circuit uses five exercises. You will need a step about 6″ tall and a set of dumbbells. You can alter the weight of the dumbbells you use to match you fitness and strength level. Ten pound dumbbells are good for most people to begin with.
Use aerobics to warm up for ten minutes by quickly doing forty step ups in two minutes.
Arm curls are our first resistance exercise. Hold both dumbbells at your sides, without bending your back, bend your arm at the elbow and lift the dumbbells to shoulder height, lift both dumbbells simultaneously. Lower both arms to your side and repeat. Try to perform at least 12 repetitions, if you can do more than this, increase the weight.
Using your six inch (15 cm) pad perform 40 more step ups for two minutes
For the lower body do dumbbell lunges. Holding the dumbbells at your side, step forward and bend your knee until on thigh is parallel with the ground, keep your other leg back with the knee slightly bent and the weight on your toes. Return to the starting position and repeat with the other leg. Perform 10 lunges with each leg in a time period not to exceed ninety seconds. This exercise using a lot of calories and increases lean muscle mass to help achieve rapid weight loss.
Now, repeat the forty step ups using your elevated pad to keep your heart rate elevated
Next do overhead dumbbell presses, you can do this exercise while either seated or standing, hold both dumbbells at shoulder height with your palms facing up, and lift the dumbbells above your head until the elbows are fully extended. Lift the dumbbells above your head using a full arm extension. Be careful that you don’t lock your elbows. Bring the weight slowly back down to shoulder height and repeat. Your goal should be to complete ten to twelve presses within 90 seconds.
Now repeat the step ups using your elevated pad for two more minutes.
Now we are ready for lower body squats, with both arms at your sides and with a dumbbell in each hand begin to bend at the knees while keeping your back straight. While bending your needs move your buttocks backwards. Ensure that you keep your back straight. Bend your knees until your thighs become parallel to the ground. Perform 20 squats in approximately 120 seconds.
Repeat this entire circuit and additional two times and finish off with stretching to cool down. The stretching at the end helps to release the lactic acid that has built up in your muscles and will prevent muscle soreness.
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