I've been doing these circuit workouts at home (instead of walking endless miles on a treadmill and seeing minimal results) for just 15 minutes in the morning, and 15 before bed - and I am seeing great results. It has helped me build lean muscle, and feeling energetic.
And the best part is that I can eat out once and a while without feeling bad!
Benefits of circuit training (source: here)
1. Get in 2-3 times the amount of exercise into any exercise session.
2. Metabolic impact – you will increase your heart rate and maintain a higher heart rate throughout the workout even when most of the workout is strength training exercises.
3. It doesn’t take a ton of time. I know that you do not have an hour to spend working out. If you can bang out a 30 minute circuit at high intensity, that is MORE effective than a 60 minute workout at a lesser level of intensity (ie: cardio).
4. Full body workouts – because you are moving so quickly from one exercise to the next you want to use a lot of different muscle groups and alternate the working muscle groups. So you can easily choose exercises that allow you to train the entire body.
5. Variety and fun – yes, I said it. Fun. Circuit training can be fun! For that reason alone I do a ton of circuit training myself.
6. Major Fat Burner. Hard work and high intensity yields a much higher calorie burn and therefore fat burn for the workout.
- Squats x (10-15) @ (0-20 lbs)
- Dumbbell Chest Press x (10-15) @ (10-20 lbs)
- High Knees x :30
- Walking Lunges x 20 @ (0-20 lbs)
- Bent Dumbbell Row x (10-15) @ (10-20 lbs)
- Skaters x :30
- Alternate Reverse Lunges x 20 @ (0-20 lbs)
- Push Ups x (10-20)
Repeat x 3 Rounds. Rest :30-:60 between rounds.
What is Circuit Training?
Circuit training is an excellent way to improve mobility, strength and stamina. The circuit training comprises of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. The exercises within each circuit are separated by a short rest period, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level.
Here is a Circuit Training Workout from expert Sarah Dean: