Wednesday, April 25, 2012

Why Circuit Training works better than Cardio


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)
Forward/Reverse Leap Frog Squats x :30
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:


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