Introduction To Fat Burning Circuit Training

Article by How To Get Girls

Circuit Training is surely an interesting and creating training workout programme for muscle building developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds, England. Circuit Training was developed to permit individuals to work on their particular intensiveness as well as training with other people.

Initially, a circuit would consists of 10 to 12 work stations. A player would move derived from one of station to another with minimal quantity of rest and carrying out an workout to get a set period of time or variety of continuations.

Throughout the circuit training session all the energy systems interweave to enable different intensity activities to be performed.

This will result in the aerobic energy method being more prevalent during someexercises and also the anaerobic energy system could be more extremely important in other exercises. Fundamentally, this will stimulate muscle building.

Fat-loss-circuit training is a radical fat-burning, metabolism-boosting training approach. It lays the foundation of muscle building. Want to burn off that weight gain as quickly as humanly possible? Fat-loss circuit training is the foremost starting point. Fat-loss circuit training is easy once you get the hang of it, but it generally is one of the most exigent (and most extraordinarily effective) forms of training you can do.

You won’t just be assisting the muscle-building and metabolism-stimulating power of intense, full-set weight training (not the typical light-weight, timed intervals of normal circuit training), you will also be incorporating the great calorie-burning effects of cardiovascular training.The proper mixture of the two styles (weights and cardio) into one workouts are, quite simply, phenomenal for fat burning.

In order to use fat-loss circuit training, you will need use of both weight equipment and cardio equipment (and/or benches or stairs), preferably positioned in fairly closeness to each other.

This sort of training is tougher to do in a crowded gym; it’s going to involve you moving back and forth quickly between different items. If someone is waiting to use your cardio machine the moment you step off, it will defeat the intention of the muscle building workout.

This technique is best found in a reasonably uncrowded gym in which you have more freedom to use equipment or, better yet, in a home gym with weights and cardio instrumentation and no one waiting for anything!

How The Training Works

Essentially, this really is joint circuit/interval training. Using the addition of strength and endurance routines. You will end up going back and forth between your weight training exercises and one cardio exercise for the duration of the workout.

Your rest period for weights has to be your cardio as well as your rest period for cardio will be your weights. You’ll be doing some sort of activity for your entire workout with no break! This will push you to the limits, enabling fast results.

Performing circuit training will force your body to burn calories through the workout. It uses cardio and resistance training. By forcing your body to the limits, your metabolism will drastically elevated.

As you ameliorate your cardio ability, you can choose to increase the magnitude of your cardio training between sets. You might wish to kickoff at a lower level and step by step increase the resistivity over the course of the exercise.Keep your workouts to no more than 45 minutes at the most when doing this type of training.

Anymore than that and you’ll be breaking yourself down too much. It’s an very demanding kind of training as you’ll be working every major energy system in your body. Additionally, you will find it will crank your metabolism.

Know the Benefits of Circuit Training

One of the most popular ways to get in shape is circuit training, in which cardiovascular moves and resistance training are combined to get one good workout. You are supposed to perform a move for a couple of minutes, and then switch to another exercise, with only about a minute between moves. There are various benefits of circuit training, such as keeping the workout interesting, getting a good workout without spending much money, and working out several muscle groups in one routine.

If you get bored with exercise routines easily, circuit training might keep you interested since you do several moves in a short period of time. You can switch up the order, or you can change the moves entirely each time you work out. For example, you can jog in place for a few minutes, and then do push-ups, followed immediately by crunches, leg lifts, and squats.

The next day, you can take out a few moves and replace them with other exercises, such as dumbbell lifts and lunges. Just make sure to work out several muscle groups every time you do circuit training so that you get a great overall workout. Changing the routine or just the order in which you perform the moves will keep your workout interesting.

Most of the circuits in circuit training do not require you to spend a lot of money, or any money at all. In fact, this is a great workout to do at home. It is helpful if you have an exercise mat, dumbbells, and a cardio machine, such as an elliptical or exercise bike, but none of these are required. You can just do resistance moves, such as squats, lunges, and crunches. Then add in cardio moves like jogging in place, jumping jacks, and jump squats.

You can even do circuit training around your neighborhood or at a park, running or walking for the cardio portion and then stopping to do lunges or squats. You can also perform these moves at a gym or in a pool, making this one of the most flexible workouts available.

The point of circuit training is to work out several muscles in one routine while also allowing them to recover since you are supposed to alternate muscle groups with each move. For example, you can do crunches and then push-ups, then lunges, and then begin working out the abdominal muscles again with side crunches. You can also start over at this point with regular crunches since there is no rule about how many circuits you have to have. If you alternate muscle groups, they do not get too tired to finish the workout. At the same time, keeping only a minute or so between each move prevents the muscles from getting too relaxed, allowing you to get a tough workout that you are able to finish.

You do not have to completely replace your current routine with circuit training, especially if you are new to this concept. Instead, you can try it out by adding it into your rotation of workouts, maybe doing circuit training once per week to start. This way, you will definitely not get bored with your exercise routine.

Misconceptions About Circuit Strength Training

One of the biggest misconceptions about circuit strength training is that you can’t build muscle when you combine aerobic activity with strength training. This is especially the case with men. It’s no secret that men and women have different goals when they hit the gym, and while a woman may sign up for a yoga class or jump on the elliptical machine, men head straight for the weights. What most guys don’t understand is that a circuit training workout is not an easy, fluff program, and if designed and done correctly can not only beef up muscle tone, but it can lean out the fat surrounding the mid section and make those difficult-to-get abdominal muscles pop!

The next misconception is for men and women alike. When it comes to strength circuit training there is usually a line drawn in the sand, between how much weight a man should use and how much weight a woman should use.

This is a cyclical argument because the true answer has nothing to do with quantity of weight, just quality of how you use it. Quality movement is marked by the amount and duration of tensions that the muscle has to work against in any given workout. If you are lifting extremely heavy weights, but are speeding through the reps in order to get them done, you will lose form, lose muscle tensions time, and lose results.

The same theory needs to be applied to women when they circuit strength train. The truth is that women always gravitate toward light weights, and sometimes they tend to life much lighter than they should for fewer reps than is necessary for muscle response. Again, the tension time is the most important factor in making a circuit beneficial for you.

Additionally, since a circuit is known for its brief periods of rest between sets, somewhere between 10-15 seconds, your heart rate is constantly challenged, so while it has “aerobic components” woven into the framework of the exercise, it is not technically considered aerobic in nature.

What men and woman commonly misunderstand is that the aerobic components of a circuit workout mimic that of traditional aerobic exercise, but is designed to create a low intensity, “fat-burning” workout in-between the strength training. The aerobic spurts of energy that are used in a circuit are not similar to logging some face time with the stair stepper because of the intensity of the heart-healthy activity. So, it is a part of the circuit to increase the challenge and to utilize stored energy sources in a short period of time, in order to eat up sugar and calories within the system and to challenge overall oxygen consumption.

Women tend to like the circuits for their aerobic components because those types of exercises seem to be more popular by woman, however if a circuit is done incorrectly you won’t be in the aerobic zone long enough to produce the same effects. These effects, the negative side of aerobic training, that keep men away from the cardio room is that it has the propensity to raise cortisol levels in the body (which is when muscle tissue begins to get broken down.) Circuit strength training can benefit both men and women, and is a hybrid of some of the best training techniques that can be found in the fitness market.

Cardiovascular And Circuit Training

There are numerous benefits to incorporating a healthy cardiovascular related training routine. Many peoples workout regimen only involves a routine of lifting weights a few days a week. While weight training is necessary and extremely beneficial, ignoring cardiovascular training can affect your heart and general health. The term cardiovascular can be defined as the bodys ability and efficiency to get blood and oxygen to the muscles.

The amount of time spent on cardiovascular exercises will vary according to your specific goals. For an individual attempting to further their heart health, without specifically gaining or losing weight, a general guideline would be to perform cardio a minimum of 30 minutes a day, 3 days a week. Gaining and losing weight involves a different approach to doing cardio. If you are a hard gainer attempting to gain a desired amount of weight, you probably do not want to do a large amount of cardio. Incorporating light cardio work twice a week, for about 20 minutes a session, would never hurt anyone though. If you do wish to gain weight and incorporate a serious cardio routine, increase your calories consumed per day, or see our circuit training section.

Losing weight takes a different approach to cardio. In addition to eating below your maintenance calorie level, taking part in cardio 3-5 times per week, at about 20-40 minutes per session should be adequate for fat loss. For those who have never done any form of cardiovascular training, or are just out of shape, 3 times a week at 20 minutes per session would be a good starting point. For those in poor shape, low intensity cardio exercises such as walking should be done in the beginning stages. Those in decent cardiovascular shape could do exercises at a higher level of intensity. Fat loss remains the main reason people take part in cardiovascular training. However, this belief does not totally justify the true advantages of cardio since anyone can reap the benefits.

Finding your target heart rate is important for the length of time spent on each session and the intensity that you are completing the work. Finding your target heart rate can be explained in the link at the bottom of this page. The two types of exercises that involve mainly your cardiovascular system include aerobic and anaerobic exercises. Aerobic work is done where your body is using oxygen as fuel. Anaerobic work is done where your body does the work without oxygen as fuel. Both types of exercises are vital to a successful training regimen.
Examples of aerobic exercises include: Walking, running, swimming, and cycling.
Examples of anaerobic exercises include: Weightlifting, sprints, hill climbing, and jumping rope.

Circuit training is a type of interval training program which combines components of both strength training and cardiovascular training. It is often a set up of stations or circuits which individuals will complete before moving onto the next. Within each circuit participants will perform exercises for a specific count or a specific time period before they venture to the next station. The goal of circuit training is to increase strength and agility at the same time as increasing fitness. Some studies have even found that circuit training is the most efficient way to enhance cardiovascular training and muscle endurance.

There are many advantages to opting to take part in a circuit training regimen as opposed to a weight training or cardiovascular routine in addition to combining the benefits of both into one schedule. Circuit training can easily be assembled to include a full body workout. A circuit training routine does not require expensive gym equipment, a gym membership, or any traveling to find facilities to fit your needs. The small groups that typically are a part of circuit training routines assist beginners by allowing them to more easily be paired with advanced and experienced people to learn the basics.
Circuit training also allows for the routine to take place at any venue and can be customized for any person or athlete of any age, gender, or physical ability.
The goal of circuit training is to force individuals to display their maximal physical effort at the same time of achieving your maximal target heart rate. You should not rest in between exercises. Each exercise should burn out the targeted muscle groups as well as increase your heart rate to fat and sugar burning zones. Lean muscle gains along with simultaneous fat losses are highly possible from adopting a circuit training program.

When constructing a circuit training routine you should remember to combine both strength and cardiovascular training elements. For instance your can assemble a circuit where stations involve exercise machines, hydraulic equipment, hand-held weights, elastic resistance, or calisthenics. In between each station you should force yourself with some type of aerobics such as jogging for 1 to 3 minutes between each circuit. Typically circuit training sessions last anywhere from 20 to 60 minutes with a variety of different sprinting, strength gaining, and jogging exercises intertwined. See some circuit training examples below to get an idea of how to construct your very own customized program. Good luck and happy training!

Cardio Circuit Training Workouts

Article by Ella McGinley

Cardio circuit training workouts are a great form of exercise; good for the heart and circulatory system, good for muscle building and toning and great for keeping your weight under control. Another fantastic thing about cardio circuit training workouts is that you can do them in the privacy of your own home. There’s no need to spend a fortune on gym memberships or fuel to get to said gym and what’s more working out at home saves you time.

Depending on the cardio circuit training workouts you want to do, you don’t need expensive equipment either and if you hate the drudgery of running for miles then that’s fine too, because all cardio circuit training workouts need to do is increase your heart rate to between 60-80% of your maximum (you will find calculators online to find this out – it’s age dependent). If you want to burn fat, then 60% will do it and for fitness, up to 80%.

You need to focus on each of three zones for this workout; upper, middle and lower. The upper zone covers the chest, triceps and shoulders, the middle zone is the abdominal muscles and the lower zone includes buttocks and thighs.

Most cardio circuit training workouts recommend that you choose an exercise for each zone and exercise almost continuously (meaning with only a few seconds rest between sets) for 30 – 45 minutes, doing around 25 repetitions of each exercise before you move onto the next one. If you find doing only three types of exercise boring, then add more; the point is to keep your heart rate up.

Among the exercises you can choose are push ups and dips (upper zone), crunches and leg lifts (middle zone) and squats and lunges (lower zone).

To supplement some exercises, you can use a set of weights and increase the weight you use gradually, but this isn’t strictly necessary.

Don’t forget to do your stretches before you start your workout and after you’ve finished. Take plenty of fluids onboard as you work out; water is best or you can use sports energy drinks if you prefer. If you feel severely out of breath, faint or suffer out of the ordinary muscular discomfort, stop your workout immediately. Try again tomorrow but if you still have problems, you should consult your doctor. If you already suffer from chronic health issues such as cardio vascular or respiratory system illnesses then always consult a health professional before embarking on any sort of exercise program.

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Effective 45 Minute Fat Loss Workouts for Men

Article by Michael Christianson

In order to have a very fast effective fat burning exercise regime for men, you should always be mixing Metabolic Resistance with some form of cardio interval training. The ideal workout sessions for men usually are not bodybuilding type exercises in which you isolate one muscle at a time, rather, the most effective weight loss workouts are where you train a number of groups of muscles at once.

In just a couple weeks, it is possible to shed a great amount of fat if you dedicate yourself to just three, 45-minute slots per week. If you’re wondering why so little time is required, it’s mainly because everyone seems to be too busy to get 90-minute, six day-a-week weight loss exercise for men programs. It’s not practical to expect someone to be capable of devote this much time to work out weekly. So, by mixing short burst interval exercises with metabolic resistance exercises which use a combination of hand weights along with bodyweight exercises, you’ll burn a lot of body fat and see success with which you will be happy very quickly.

To best confirm this 3 day each week system is the most effective fat burning exercise routine, it’s essential that you manage your metabolism. The key is to achieving this is to be certain that you’re doing workouts for males that deal with giving you an increase in your relaxing metabolic rate. If adopted correctly, you can be burning extra fat 24/7.

Metabolic Resistance Training (MRT) is training with various types of weights, as well as your body and small rest periods compared to traditional strength training. If you shorten the rest intervals, you may create a “metabolic disturbance” that results in an increase in your metabolism for nearly 2 days following the workout. The metabolic resistance training routines we talk about in this post and all through our blog, have a shorter workout for men because you will perform the workouts in circuits or mini-circuits (3-4 activities). If these exercises are finished consistently, you can start to build muscle fast and ultimately with increased muscle mass, you’ll use more energy, therefore you melt away more pounds.

Following are just a handful of my personal favorite weight loss workouts for males. There are numerous more, however these will get you rolling.

1. Dumbbell Squat Jumps

Squat leaps are the most effective lower body power exercises for men and holding a couple of dumbbells just helps make it even better. Begin with an easy set of hand weights and steadily increase the pounds as you grow stronger. Do 2-3 groups of 6-8 reps during your workout for men.

a) Descend to a squat position by pressing your hips back, while maintaining your heels on the groundb) When your thighs are parallel with the floor, push back up and jump as high as you can. Remember to stay in control and keep your balance. c) Absorb the landing by descending into a squat position

2. Explosive Pushup

This upper body energy activity for males is an excellent progression from a regular pushup. Begin with doing them from your knees and then if you’re able to build up to performing explosive pushups with a normal pushup position along with your feet on the floor. Try carrying out 2-3 sets of as many reps as possible in your workouts for men.

a) Start with a standard push-up, but explode way up so that your palms literally leave the ground. b) Use your knees if you’re just starting this particular workout.3. Medicine Ball Squat to Throw

This power exercise for men is an effective one for complete body strength. To do this correctly correctly you must be capable of shifting force from the floor up through your legs, core, then out through your arms. Pick an appropriate medicine ball (4-5 kg is an excellent starting point) and you can either throw with a companion or up against a solid wall. You can even use this as a fitness test and measure how far you can toss the medicine ball. Do 2-3 groups of 8-15 reps during your workouts for men.

a) Start with the medicine ball at the chest levelb) Squat and explode up while throwing the medicine ball into a wallc) Catch the medicine ball on the rebound and then come down in a managed manner back into the squat.

Completing these types exercises, along with high intensity interval training. Can be the most efficient fat loss training for males. The combination of these types of workouts with interval training will help you burn fat long after your workout has been finished. This is because, when exercise is accomplished regularly, you will increase your metabolism. The exercises don’t have to be running, instead any kind of high intensity cardio workout (stationary bicycle, rowing machine, jump rope, and so on) with timed rest periods will work. You need to choose an exercise (or exercises) and choose your interval periods for work and relaxation.

The principle is usually to warm-up first to get your heart rate slightly elevated and then start your intervals with twice the rest after each interval. Eventually you would like to decrease the amount of rest between intervals to the point that you are resting for shorter times than the cardio workout. Begin with a 20 minute workout and you’ll start to shed some fat.

Eventually improve your workouts to 30 and then 45 minutes.

The Best Circuit Training Exercises

Article by Shawn Kocab

One of the best ways to get in shape is to follow a circuit training program. But first before you jump into it, you need to know a little about the two training methods your circuit program will consist of. These two different types of training are Aerobic and Anaerobic conditioning.

Aerobic exercise is defined as activities performed at a low intensity, for a extended durations of time. A good duration for an effective aerobic exercise should last anywhere between 20 to 45 minutes. Preferred methods of aerobic training are running and cycling for long distances. These are traditionally the preferred methods to burn fat, but they are not necessarily the most effective.Anaerobic training is defined as activities performed where oxygen is used up more rapidly than the body is able to replenish inside the working muscle. Workouts that require the muscles to contract at high intensities for short periods of time are considered to be anaerobic. Plyometrics, weight lifting, and sprinting are good examples of anaerobic workouts. Sports that require high levels of anaerobic conditioning for example are football and boxing.

A widely popular misconception about Aerobic exercise is that it’s the best way to lose fat and burn off calories. Replacing fat with muscle is the most effective and fastest way to develop a ripped physique. Muscle naturally causes your metabolism to work at a higher rate throughout the day, causing you to burn fat and calories more rapidly. Long durations of aerobic exercises done without some sort of explosive anaerobic exercises, deteriorates muscle growth, hence counteracting what you are trying to accomplish, which is to get rid of fat fast. Doing just aerobic training is the long way to lose fat. Combining both anaerobic and aerobic training together into one workout regimen, is the best way to get in shape and build a ripped physique. This is done with Circuit Training.

Circuit training involves doing a series of exercises in a row with as little as rest as possible between them, thirty seconds at the most. You focus mainly on core movements, since they work most of your entire body, which will cause you to burn more calories, build muscle quicker, and develop greater strength. A great benefit to circuit training is that, opposed to traditional weight training routines that take any where from one to two hours to finish. Circuit training takes 20 to 45 minutes to finish, causing you to burn more calories in less amount of time. Due to the high intensity of circuit training, your metabolism will continue to work at a high rate throughout the day, thus causing you to burn a substantial amount of calories even after you finished your workout. This effect does not occur in low intensity aerobic exercises and weight lifting.

There are two methods of circuit training you can choose from. One is using plyometrics combined with calisthenics (body weight resistance). Or with weight training where you would workout two opposing muscle groups at the same time.

Weight training incorporated with circuit training is one the most effective and fastest ways to build muscle and strength. Most people don• t achieve their muscle building goals because their approach to weight training is wrong. Traditional lifting programs have you doing 3 to 5 sets with 5 to 12 reps for every exercise. Each set takes about 20-30 seconds to complete, after which you rest for about 2-5 minutes before doing the exercise again. This is ineffective when it comes to burning calories and losing fat, which should be one of your goals if you want muscle definition.

By working with weights you can focus a lot more on individual muscle groups, which can help you improve on any specific weak spots. One great benefit to circuit training with weights is that you will only be doing it three times a week. As opposed to more traditional weight training programs where you focus on one muscle group a day and only work it once or twice a week (ex. Chest-Monday, legs-Tuesday, back-Wednesday, etc• ). Instead, in this program you will work two opposing muscle groups on the same day.

For example, one day you would do chest and back and another day legs and shoulders. Your workouts will consist of six movements, three for chest, and three for back. If you haven’t lifted weights for awhile, your first three weeks you will be getting your muscles acclimated to the weights and the movements you will be performing. You should be performing 3 sets of each movement for 10 to 12 reps, not particularly heavy, but enough in which you ought to be struggling on the last rep. After 3 weeks you should start using additional weight and do and less reps to build even more muscle mass.

For those looking to gain muscle mass and increase strength, will perform the circuit training workout by increasing the resistance by adding pounds. You will perform five sets of 5 to 8 rep, and you should struggle with final few reps. You will combine each of the six movements, for example, you should do a set of bench press, after you will do a set of pull-ups, weighted pull-ups preferably.

You will have about one minute rest between the two, which should be enough time to prepare you for the next movement. When you lift heavy you should take about 2 1/2 to 5 minute break in between sets, for the purpose having an adequate amount of time for your muscles to recover to execute the following reps. Your going for strength, not muscle failure, so you want to be as strong as possible for each rep. You will need a sufficient amount of rest for the muscle groups you are working in order to complete the desired amount of reps.

The problem with doing this is that you are not burning up a lot of calories. By taking extended breaks your heart rate slows down, therefore your goal to shred off fat and burn up calories becomes to difficult. You will probably not see any muscle definition from all your weight training that you’ve done. That• s why when you see those huge guys that bench 500 pounds, many don’t have much muscle tone, some even look obese. Your objective is to kill to birds with one stone.

By working two different opposing muscle groups together, you get a sufficient amount of rest for the muscles that your targeting to keep lifting heavy. You also get an effective calorie burning workout because your breaks are quick and you’re continuously working. For instance, when you end one exercise, like bench press, then move on to pull-ups right after, the time it will take you to finish your pull-ups gives you a adequate amount of rest time for your chest muscles.

Below are some sample circuit training routines. Feel free to experiment with different exercise movements, but try to stick to primarily compound movements, the Biceps and Triceps exercises being an exception. These are the workout routines that correspond to muscle groups being worked. The order they are listed I believe to be the most optimal, but you can change them up as you see fit. You may also combine up the groups differently. For example, rather than performing chest and back together, and shoulders and legs, you can do chest/legs and back/shoulders. Just make certain that you• re not pairing up muscle groups that indirectly work supporting muscle groups, like chest and shoulders or back and biceps.

Workout 1: Chest/Back• Bench Press/ Weighted Pull-Ups• Incline Press/ Bent-Over Rows• Weighted Parallel Bar Dips/ Single-Arm Bent Over Rows

Workout 2: Legs/Shoulders• Squats/ Military Press• Deadlift/ Lateral Raises• Straight Legged Deadlift/ Arnold Press

Workout 3: Biceps/Triceps• Bicep Curl/ Close Grip Bench Press• Concentration Curl/ Skull Crushers• Open-Arm Curl/ Weight Bench Dips

For those lifting for muscle tone, I advise you do 8 to 10 reps, but you can continue performing 10 to 12 reps as you did the first 3 weeks if you prefer. For those wanting to increase strength and muscle mass you will complete 5 to 8 reps per exercise. It• s essential you increase the weight you use. If you proceed with the exact amount of pounds, you will not see any development and you could not see any gains Adjust the pounds according to how challenging the weight feels. You should struggle with the final one or two reps.

Instead of going through one exercise movement then moving on to the next, you will go through all movements• one right after another. Once you completed all six movements, you• ve completed one set. You will perform three sets all together.

Once you complete a set you will take a 2 to 5 minute break. If your reps are in the 8 to 12 range, I recommend resting for no longer then 2 to 3 minutes. If you are going for strength and doing fewer reps the longer your rest period should be. You• re going for strength not muscle failure, so you want to be as strong as possible on your next set. Also when you• re switching between exercises you should take about 30 to 60 seconds to switch between movements. If you are lifting heavy, 45 to 60 seconds is good, but no more then a minute. Lifting light, you should take no longer then 30 seconds. The only rest time you should have between exercises is the amount of time it takes you to get to one exercise to the next. For example, it• s your chest and back day, your six movements are bench press, pull-ups, incline press, bent over rows, butterflies, and lat pull downs, you will perform all six of them consecutively without a break in between them. The only break time you should have in between exercises is the amount of time it takes you to get to the following workout. It should take no more then 30 to 45 secs to adjust your weight accordingly and begin the subsequent exercise.

It’s good to know how much weight you will be using before you begin each set. To pick up the intensity of your workout to burn even more calories, try running from workout to workout.

If done right this workout should take you no more then 30 minutes to finish this workout. This is a very intense workout and 30 minutes is a sufficient amount of time for a great anaerobic and aerobic workout. You should be breathing hard and sweating a lot by the time you• re done. If not, you need to work harder. Either try adding more weight to the exercises or try to make the duration of time it takes you to get to one workout to the next shorter. You can also shorten your rest time during your breaks. It would be even more beneficial if you finished up with abs or jogged for 10 to 20 minutes.

Below are some circuit training routines. Experiment with different exercises but try to stick with mostly compound exercises, in exception to the Triceps and Biceps routine. Complete the exercises in the order that they are listed.

Workout 1: Chest/Back• Bench Press• Wide Grip Pull-Ups• Incline Dumbbell Press• Bent-Over Rows• Dumbbell Flys• Seated Rows

Workout 2: Legs/Shoulders• Military Press • Leg Press• Front Raises• Lunges• Lateral Raises

Workout 3: Biceps/Triceps• Close-Grip Bench Press• Bicep Curls• Skull Crushers• One-Arm Concentration Curl• Dumbbell Kick Backs• Open-Arm Curls

SandbagFitnessSystems.com Sandbag Fitness Systems demonstrates some powerful advanced sand bag core drills. These abdominal and core drills can help all athletes especially MMA and Football athletes with their elite training. Placing the core exercises in a circuit can yield results for anyone in performing or feeling their best.
Video Rating: 4 / 5

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Why a Circuit Workout Routine is Better Than Cardio

Article by Clint Grimes

Circuit workout routines are a fantastic way to keep your workout routines lively while inducing fast weight loss. Since you have to move to exercises rapidly in sequence, your mind is on what exercise is next and how many reps do I do?Not only does circuit training burn 30 per cent more calories than weight lifting, eliminating rest time gives you all the benefits of cardio without the dangers of overuse injuries.With circuit training you can burn fat and build muscle simultaneously.

How to Perform a Circuit

A circuit workout routine is simply a series of of resistance and cardio exercises, with or without weights (usually dumbbells). The exercises are performed with 30 seconds to no rest period between exercises. When I use them for myself and when I condition my high school soccer players, there is no rest to maximize the cardio effect.

Designing the Right Workout RoutineNow it’s time for you to design your own workout routine. This will depend on several things. Do you have a specific weight loss goal? Are you looking to develop a specific body type? Are you training for a particular sport. I will give you a few examples. I am a soccer player and coach so I have a lot of lunges, kicks, step ups, and burpees in my circuits be cause I want leg strength for myself and my players. I also want them to able to leave their feet. If you are looking for extra upper body strength you may want to include chest presses and overhead presses with dumbbells, as well as some pullups and dips. If you want a nice slim athletic build, you may want to go with a bodyweight circuit without weights.Anyway you slice it, circuit training, with or without weights, with minimum or no weights is ideal for fast weight loss and building muscle. Here’s a circuit to get you started.Bodyweight Rows X 25 reps

Squats x 25 reps

Push Ups x 25 reps

Step Jumps x 25 reps

Grasshoppers x 25 reps total

Dips x 25 reps

Perform 2 rounds

Get Your Free Workout Routine at http://turbulencetraining4u.com

Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.

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www.turbulencetraining.com http Youre about to discover the Big 5 Barbell circuit workout that will help you burn fat and build muscle at the same time. This is great for fat loss, but it’s also really good for conditioning yourself for Mixed Martial Arts training. So, we will do a Barbell Complex where you do a bunch of exercises back-to-back-to-back, with each exercise being done for 15 repetitions. The type of exercises used in the Big 5 circuit include a squat, a pushing movement, a pulling movement, a single leg exercise, and a total body abdominal exercise. For each of these circuits, you will complete all of the exercises without any rest in between, and then rest one minute and repeat for a total of 3 times through the circuit. Start out with a barbell, however, if you are a bit weaker or are a female, then use a 25 pound EZ curl bar. If you find that that is still too difficult, then use a broomstick or just your bodyweight. In contrast, if you are super-fit, then you can go up to 55-65 pounds. The first exercise to do is the squat. For 15 repetitionspush your hips back, squat down to parallel, keeping your back flat, and then up. Next, move on to 15 push presses, making sure to really drive up on the way up. After the push press exercise, you’ll move on to 15 standing barbell rows. For proper form, bend over slightly, keep your back flat, and bring your shoulder blades together. Once you have completed all the repetitions for the rows, you’ll then go into 15 …
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Know the Exact Definition of Circuit Training Workouts for Women

Article by Along Parker

Circuit training workouts for women are composed of short weight-bearing exercises that require women to use medium weights and do many repetitions to attain great results. Each of the designed exercises is immediately followed by another set of routine that targets a different muscle group, which is also performed at a different station having 9 to 12 exercises that will make up a complete circuit. Circuit training workouts for women allow the exerciser to avoid waiting her muscles to rest between sets by changing muscle groups. The routine will allow the exerciser’s heart rate up all throughout the workout.

Over the past years, circuit training exercises for women has become popular because of its great results for both weight loss and general self-esteem. These workouts are designed specifically for maximum flexibility by allowing women to create a resistance circuit by using free weights, exercise machines, resistance bands and even their own weight. The nine to twelve stations that complete the circuit focuses on all the major groups such as: legs, arms, chest, arms, back and abs. The workouts that complete the circuit can be performed in any order as long as the woman switches her muscle group between each exercise she performs and she does not take breaks. Some other circuit training workouts for women includes added routines that are effective in burning calories, which are usually jogging and jumping k jacks. These added calorie-burning burst is incorporated in 15- to 30-second cardio circuits that will allow a woman to attain great results.

Since a lot of muscles are being used in every circuit, circuit training workouts for women usually have cross-training workout that will give less strain on the joints, making the workouts to have smaller chance of injury that the traditional weightlifting exercises. The program’s adherence rate is also good because it will not bore the exerciser as it has quick changes in the routine.

However, all workouts have limitations and circuit training for workouts for women is not an effective way of building bulk muscles or increasing someone’s strength because of its design where more repetitions are done with lighter weight. That is why such program is not advisable for weightlifters who aim to increase their strength and muscles.

In addition, people who wish to try these circuit training workouts and are not informed of weightlifting are more likely to injure themselves during the program than performing several programs of traditional weight lifting. An instructor will also find it difficult to emphasize form because of the quick changes between the exercises.

In the United States, where such program is very popular for women because of its flexibility, circuit training workouts for women can be found in such titles: Muscle Work, Body Sculpt and Burn and Firm.

hotandhealthyliving.com With summer just around the corner I thought Id ask my good friend and fitness expert Marissa Lysaght, co-owner of Fitness Redefined (www.fitnessredefined.com), to create an intense circuit training workout combining cardio bursts with resistance training. I can assure you this type of training is the fastest and most time-efficient way to blast fat, boost your metabolism and get a full-body workoutin the shortest time possible. One of the best things about this workout is that you dont need a gym or any fancy equipment (a stop watch and pair of 5 or 8 pound dumbbells is all you need.) But, when I say the workout is intense, Im not kidding. This is not the sort of workout you can not do while chatting with a friend or zoning out watching your favorite TV show. After doing just one 6-minute circuit I was so out of breath I could barely talk (which was most embarrassing considering Marissa is 5 1/2 months pregnant and was breezing through the workout while describing how to do the exercises.) How the Workout Works In a nutshell, this workout will elevate your metabolism and help you lose excess body fat. The short and intense cardio bursts in this 30-minute workout program are one of the most effective ways to boost the after-burn, or the number of calories you burn after your workout is over. So, with this workout, you wont just be burning calories during the time you spend exercising, youll be burning calories for up to 48 hours after your workout …
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Top 3 Circuit Training Workout Routines Designed For Mixed Martial Arts

Article by Todd Erwin

MMA fighters look good. They can even look better than some bodybuilders, which is pretty extreme. Not bigger, but better, ripped and with amazing well-rounded strength and conditioning. Circuit training routines are usually credited for those physical features, but you should understand that MMA training involves a lot more than circuit training, and that a circuit training routine will not transform you into an MMA fighter, and probably not even into an MMA fighter look-alike. Not even if it’s a circuit used by Brock Lesnar, or the famous Sean Sherk Caveman training. And if you try to use it too often and without proper supervision, it can lead to overtraining and injuries.

In MMA, circuit training usually complements strength training and specific sports training, coupled with a healthy nutrition and a good amount of rest. You can’t fight in MMA if you don’t follow all of the above, and if you can, you’ll probably enter a losing streak that will end your career before it began.

Another thing is that a circuit training that works for a fighter might work for another one. People have different bodies, different abilities, and respond to stress in a different way. Besides, some of the fighters constantly change their routine in order to keep their body from adapting to it.

MMA fighters don’t usually disclose information regarding their specific training methods, despite all of the above. Even if you see a video of Wanderlei Silva running on a treadmill with a snorkel and then jumping into an ice bath, you don’t know how much time he spends on the treadmill, at what speed, why, how often, and you definitely won’t find out the results of the blood tests that Rafael Alejarra does before and after every workout. If you try to imitate Silva, you’ll probably pass out from the lack of oxygen or worse.

There are, however, a few circuit training routines that famous MMA fighters successfully used, and that can be found.

1. Ryan Bader’s routine is one of the best, and the young undefeated fighter has always been in a terrific shape. He follows a 45-60 minute workout three times a week, changing the exercises each session. A good circuit routine that his conditioning coach, Ryan Johnson, recommends has the following exercises: one arm dumbbell snatch, one-legged squat, side-to-side pull-up, diagonal medicine ball slam, physioball push-up, windmill. All of the exercises should be done without taking any break between them. At the end of every set, rest for 60-90 seconds, and then do it again. You should aim for 3-4 sets, no more than three times a week.

2. Another famous routine belongs to Randy Couture, who does it with a single barbell that he holds in his hands through the entire circuit. The workout has seven exercises, and Randy recommends six sets of each, with one minute breaks between the rounds: bent over rows, upright rows, military presses, good mornings, split squats, squat push presses and stiff-legged dead lifts.

3. Rich Franklyn used to do a circuit routine three times per week, using 10 exercises for each session. Unlike Randy Couture, he uses both free wieghts and machines, and the total workout time does not exceed 45 minutes.

As we were saying at the beginning, if you look for a circuit routine that you can use for your own body, you’re doing something wrong. With only one exercise, you can train your body in a lot of different ways, just by modifying the intensity, duration and the rest period between the sets. But you have to be very careful in doing so, as it is very easy to get it wrong. Begin by knowing your body and how it responds to physical exercise, in order to find exactly what to improve and how.

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