Circuit Training For Weight Loss

According to fitness experts, circuit training is like a fat burning machine. What is circuit training? It’s an exercise program that consists of high intensity, single set, high repetition workouts.

Mini circuits consist of 3-4 different exercises: bench press, body weight squats, bicep curls w/barbell, and cardio (bike for 5 minutes – high intensity). The circuit is repeated 3-4 times, with 30-45 seconds of rest in between each loop. Instructions for each exercise are listed below:

Bench press:
Incline or flat bench dumbbell press / or push-ups. Use comfortable weight. One set of 10-12 repetitions.
1. Sit down on the bench with the dumbbells resting on lower thighs. Pick up the weights to shoulder and lie back simultaneously. Position dumbbells to sides of chest with the arms bent under each dumbbell.
2.

Push up dumbbells with elbows to sides until the arms are fully extended. Then lower dumbbells to the sides of the upper chest until slight stretch is felt in the chest. This completes one repetition.

Body weight squats:
Using body only, no weights. One set of 10-12 repetitions.
1. Stand with feet shoulder width apart and knees slightly bent.
2. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
3. For balance, hold on to a chair or handle bars of a machine. Once thigh is slightly above parallel return to start position.
5. Remember to keep head and back straight in a neutral position – hyper extension or flexion may cause injury. Keep weight centered on the heels, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Bicep curls with barbell:
Use barbell, comfortable weight, standing up. One set of 10-12 repetitions.
1. Using a shoulder-width grip, grasp the barbell with an underhand grip.
2. Stand up straight with your feet shoulder width apart.
3. Curl the bar up toward your chest in an arc, keeping your elbows locked in the same place close to your sides.
4. Bring the weight up as high as you can and squeeze the biceps at the peak of the movement for a one-count. Lower the bar slowly, and return to the start position. This completes one repetition.

A regular circuit consists of 6-8 exercises, focusing on different body parts with higher repetitions 15-20 and 4-5 iterations of the circuit. For the cardio portion, include jump rope and bike, or treadmill run for 5 minutes. A great circuit would consist of: push ups, body weight squats, bike 5 minutes, then bicep curls with barbell, triceps extensions, jump rope for 2-3 minutes, finally ab crunches, plank for 1 minute, and floor bridges. The circuit is then repeated 4-5 times for the complete workout. Instructions not already mentioned above for each exercise are listed below:

Push ups:
No weights. One set of 15-20 repetitions.
1. Lie chest down with hands at shoulder level, palms flat on floor.
2. Using arms, push up from the floor, exhaling while extending the arms. Keep the back straight, and core tight with legs straight as well.
3. Pause, then bend the arms with the back straight, inhaling until the chest touches the floor but no other part of the body should touch.
4. Pause for a moment then repeat.

Triceps extensions:
One dumbbell, comfortable weight. One set of 15-20 repetitions.
1. Sitting on a bench, position the dumbbell overhead with both hands under the inner plate.
2. With elbows pointing up, arms parallel, lower forearms by flexing the elbows. Flex wrists at the bottom to avoid hitting dumbbell on back of neck.
3. Raise dumbbell overhead by extending elbows while hyperextending wrists. This completes one iteration.

Ab crunches:
One set of 15-20 repetitions.
1. Lay flat on back, with feet should width apart and knees bent.
2. With the hands lightly grasped behind the head, lift shoulders off of the floor by contracting the abdominals. Be sure feet are kept on the floor throughout the entire crunch.
3. Lower body back down to lay back on floor pause and repeat iteration.

Plank:
One set, hold for 1 minute.
1. Position body straight, with forearms on the floor holding body up and toes touching the floor shoulder width apart.
2. Keep back straight and abdominals tight. Hold position for 1 minute.

Floor bridges:
One set of 15-20 repetitions.
1. Lye on the back, with the legs bent, feet on the floor and shoulder width apart.
2. Bring the hips up from the floor until even with the knees, with the head and shoulders keeping contact with the floor and relaxed. Try to form a straight line with chest and hips and knees, hold for 2 seconds. Make sure to stay on heels of the feet through out, and glutes squeezed at top.
3. Slowly lower hips, without touching the ground. Keep abs tight through out the exercise.

The intensity of the circuits elevate the heart rate to about 140 during the weight lifting exercises. Keeping this sustained heart rate with cardio exercise mixed in puts extra stress on the cardiovascular system and gives the body a high energy output, sometimes double a normal training session. The circuit training results in a great combination of cardio and strength training, which results in increased fat burning for the body.