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

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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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