Circuit training is a fitness program that combines strength training with a high intensity aerobic fitness workout. It builds strength and endurance and may be one of the best ways to burn fat fast. If you’re looking to lose weight then circuit training may be the key to finally reaching your goals.
It was developed by two physical education lecturers at Leeds University in the mid 1950’s – Morgan and Adamson – and originally tailored for secondary school students.
In recent years its popularity has taken off in the form of circuit training, high intensity interval training and Tabata training. It forms the basis of many fitness classes where people work in groups and rotate through a series of exercises to the cadence of a timer.
It’s a very good, all-round approach to increasing aerobic fitness and all in the one circuit.
You can lay out a circuit of your own in your living room or outside on the deck or the lawn.
Here’s one example.
You can base your circuit on time spent on each circuit exercise, or number of repetitions.
Here are some exercise ideas that don’t rely on a lot of equipment.
- 30 seconds of squats
- 30 seconds on a stationary bike
- 30 seconds of lunges
- 30 seconds of shoulder presses
- 30 seconds of jumping rope
- 30 seconds of push-ups
- 30 seconds of sit-ups
- 30 seconds in a plank
- 30 seconds on a stationary bike
- 30 seconds of squat jumps
Here is a suggested circuit layout for a fitness centre.
The goal is to work through the circuit a few times and to exercise for 20-30 minutes.
Circuit training is a great way to burn fat and sculpt your muscles. Circuit training works for anyone, beginner to fitness expert.
Circuit training has a unique a blend of cardio and strength to burn more fat. A circuit training program is more intense than either strength or cardio independently.
You can burn 30 percent more calories in a 30-minute circuit training workout than in a strength or cardio workout.
Whether you enjoy working out at the gym or at home, or outside, you can add circuit training to your workout.
You can cycle through the strength machines at the gym.
You can run outside and drop to the ground for push-ups, situps or squats – the three great exercises for all round body development.
