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Pick your favorite cardio equipment and build a fat-blasting circuit at the gym.
If you want to lose weight and don't have a lot of time, circuit training is the answer. According to ShapeFit, an hour of circuit training burns about 474 calories for a 190-pound person -- though your individual calorie burn will go up or down relative to your weight. Circuit training can build muscle and boost your metabolism for an even more efficient weight loss workout.
Build a circuit that incorporates several exercises and perform each for a set time or repetitions. Work each station for 30 seconds to 3 minutes. Repeat your circuit until you have exercised for 20 to 60 minutes total. Start with at least five exercises that you perform for 30 seconds each for a total of 20 minutes. Increase the time at each station and the total workout duration after you develop stamina and strength.
Strength Training Circuit
Rotate through eight to 12 strength exercises with no rest in between them. Removing the rest period will improve your stamina and keep your heart rate elevated. Choose a variety of body weight, free weight, weighted machine or resistance band exercises that target your legs, arms, chest, back, stomach and shoulders. For example, do perform pushups, situps, squats, bicep curls, lunges and overhead presses for 30 seconds each and repeat the entire circuit five times.
Challenge your heart and lungs with a cardio circuit. Pick a variety of exercises like running, rowing, jumping rope, jumping jacks and lateral jumps. Focus on activities that elevate your heart rate and use the large muscle groups in your arms and legs. For example, rotate through jogging in place, jumping jacks, the rowing machine, the elliptical and running on a treadmill for one minute each until you reach 25 minutes total.
Put it All Together
Combine cardio and strength movements for a hybrid circuit. Pick eight to 12 different exercises, half being cardio and half being strength exercises. This type of circuit will give you the most bang for your buck since you will be burning calories and building muscle at the same time. For example, you could do situps, jumping jacks, pushups, running in place, lunges, jumping rope, pullups and high knees for 45 seconds each, rotating through the circuit until you reach 30 minutes total.