Circuit training is a form of body conditioning or resistance training using high intensity aerobic exercises. It targets strength building and muscular endurance. One exercise circuit consists of one set of routines of prescribed exercises.
As one circuit is complete another circuit is started. Circuits typically work one section of the body.
Typical Circuit Training Exercises
- Upper Body: Squat-ups, Bench dips,back extensions, medicine ball chest pass, bench lifts, inclined press-ups.
- Core & Trunk Sections: Sit-ups, stomach crunch, back extensions and chest raise
- Lower Body: Squat jumps, stomach crunch, back extensions and chest raise
- Total Body : Burpees, treadmills, squat thrusts, skipping and jogging
You will notice, typical circuit training (whilst energetic, intense and demanding) includes cardio exercises (treadmills,skipping and jogging). These are not good fat burning exercises (see Cardio Exercises)
A Fat Burning Circuit Training Routine would be –
- Bench Dips
- Bench Lifts
- Inclined Press-ups
- Squat Jumps & Compass Jumps
- Bench squats
- Squat Thrusts
- Skipping (for mild cardio exercise and to tune in the whole body)
[Sit-ups, stomach crunches, step-ups, shuttle runs, hopping shuttles, skipping, treadmills & jogging are more cardiovascular & are therefore ineffective as fat burners (under normal conditions) and should be limited in use in a fat burning workout.]
The Effects of Circuit Training
“Research at the Baylor University and the Cooper Institute reveals circuit training is the most time efficient way to enhance cardiovascular fitness and muscle endurance. Studies revealed circuit training helps women to achieve their goals (?) and maintain them for longer periods than other forms of exercise or diet.”
Source:Wikipedia / Circuit Training
In an article from the Journal of Sports Science & Medicine:-
“Interval and Circuit Weight Training are popular training methods for maximising time efficiency, and are purported to deliver greater physiological benefits faster than traditional training methods. Adding interval training into a circuit weight-training workout may further enhance the benefits of circuit weight training by placing increasing demands upon the cardiovascular system”
Key Points Noted from Study:-
- Combining circuit weight training with interval training requires people to exercise at a higher intensity.
- The moderately trained can obtain fitness benefits from including interval training as part of a circuit weight-training protocol.
- Merging circuit-weight training with interval training may be a desirable option for those with limited time to exercise.
Well organised programs that promote time efficiency are integral to those working with clients where time is limited. and traditional training methods frequently require long periods of training to achieve desired goals.
Exercise professionals aspire to obtain maximal results in minimal time; therefore, they continually seek training methods and protocols that will achieve set training goals in less training time.
A training program that meets the goals of performance or health based fitness over a shorter period is desirable for those wishing to achieve a higher fitness level quickly.
Such a trend has become evident by the increased popularity and marketing of particular formulated training programs like CrossFit, P90x and Insanity.
While programs such as the aforementioned are becoming more widespread, they have been relatively understudied. A common thread among them is the use of interval training in addition to or in place of more traditional aerobic training, thereby permitting greater energy expenditure and more work accomplished in a shorter time period over a single exercise session.
Such training programs also adhere to the basic overload principle of training, wherein”plateaus” that might have been reached in traditional aerobic training are overcome by increasing the intensity of the work performed, thus resulting in improved cardiovascular and muscular adaptations to training.”
Hopefully, you will have noticed 2 common themes in this study – Intensity and Interval training! Combine intensity with interval training and you arrive at – High Intensity Interval Training (H.I.I.T).
It is the intensity of the multi-muscular workload during a single exercise that burns fat. All the exercises mentioned above (apart from those cardio exercises itemised) utilise multiple muscle groups in one single exercise.
It is from studies in this form of exercise that a fine tuned, fat burning workout had already been created. A fat burning workout so potent, you could burn fat 24/7 in as little as 10 minutes per day –
A Fat Burning Workout:-
- Created through Scientific research
- Proven in the field of sports science AND weight loss trials
- Increases your Metabolism by up to 450%!!
- Guaranteed to work (it has worked for 000’s from Celebrities to Extremely Obese People)
- Can be done at Home with NO Expensive Gym Equipment or Membership.
- Fits around your hectic lifestyle – workout any time of day.
- Builds confidence
- Builds muscle tone whilst burning fat!!
- Achieves that chiseled, statuesque figure you’ve only ever dreamed of!
- Works for both men and Women
- Works for Beginners aswell as the more experienced……
Now is Your Turn to–