Circuit Training to Lose Weight

Circuit training is a combination of high-intensity aerobics and resistance training designed to be easy to follow, give you a great workout, and target fat loss, muscle building and heart-lung fitness. An exercise "circuit" is one completion of all prescribed exercises in the program; the idea being that when one circuit is complete, you start at the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.

Advantages of Circuit Training

  1. Develops strength and endurance

  2. May be easily structured to provide a whole body workout.

  3. Does not require expensive gym equipment.

  4. Participants normally work in small groups, allowing beginners to be guided by more experienced individuals. The group can motivate each other.

  5. Can be adapted for any size workout area in a gym, office or at home.

  6. Can be customized easily to adapt to your sport.

  7. Exercises are simple enough to make each person feel a sense of achievement in completing them.

  8. Circuit Training using the Sauna Suit is a great way to tone and reduce weight loss. In each circuit try to ensure that no two consecutive exercises work the same muscle group. e.g. do not have press ups followed by pull ups.

Whole Body Work Out

A circuit should be set up so that you work each body part as follows:

  1. Arms (Upper-body)

  2. Legs (Lower-body)

  3. Stomach (Core & Trunk)

  4. Total-body

Circuit Training Examples

The following are examples of exercises that can be used in a circuit training session:

  1. Arms (Upper-body)

    Press ups, Snake Press ups, Bench dips, Pull ups, Medicine ball exercises, Bench lift, Inclined press up.

  2. Stomach (Core & Trunk)

    Sit ups (lower abdominals), Stomach crunch (upper abdominals),Back extension chest raise, Dorsal Raise.

  3. Legs (Lower-body)

    Squat jumps, Tuck Jumps, Compass (Star) jumps, Astride jumps, Step ups, Shuttle runs, Sprints on the spot, Bench squat.

  4. Total-body

    Burpees, Treadmills, Squat thrusts, Skipping.

Here is a basic circuit routine for all levels. Beginners complete one circuit in the Sauna Suit and as you get fitter increase the number of circuits completed.

Ton Up 10 x 10 Circuit

(10 of each exercise, to begin take a 20 second break in between exercises as your fitness improves you will be able to shorten your break time.)

  1. Steps Ups

  2. Press Ups

  3. Sit Ups

  4. Burpees

  5. Punching

  6. Squat Thrusts

  7. Leg Raises

  8. Start Jumps

  9. Tuck Jumps

  10. Snake Press Upp

Weight Loss

Exercise and Fitness

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