Circuit Training Workouts, Routines and Exercises for Killer results
Why is circuit training so effective
Circuit Training Workouts and Free Routines with sample examples to build muscle, lose weight and gain strength in the shortest time possible. These quick workouts will help you perform efficiently in the gym.
With all the 2 hour training 6 times a week claims you get from Bodybuilders, you might be surprised when I say that Circuit Training involves as little as 20 minutes thrice a week for total body training. Yes you read it right.
Provided you train with sufficient intensity, workouts should be short and intense for them to show real results.
Circuit Training Workouts are my favorite type especially for clients to build strength, for rehabilitation purposes or build sport-specific strength and conditioning. Actually you can use circuit training for just about anything.
In this article we will cover
Circuit Training is a type of resistance training popularized by strength training machine manufacturers like Nautilus and Universal wherein eight to ten exercise stations are chosen and you perform the exercises in a circuit, one after another and then repeat the circuit 2-3 times.
These are essentially consecutive series of timed exercises performed one-after-another with little or no rest between each exercise.
Typically 1 - 3 such circuits are performed in each workout, wherein you do three or more exercises in quick succession without resting between sets.
Gym Machines are NOT required
If you think you will require a gym for circuit training then read on as I will show you excellent bodyweight exercises for circuit training.
Its a concept similar to total body training. Also since many people can train simultaneously, many personal trainers have embraced this idea of training.
Although circuit training claims to train you both aerobically and anaerobically meaning, it builds both muscle strength and muscle endurance, its a topic of debate since many believe that the stimulus might not be enough for aerobic fitness.
Circuit Weight Training Examples
As said earlier you can do circuit training both using machines and bodyweight exercises.
First here are some Bodyweight Circuit Training Workouts.
Here are some Weight Training Circuit Workouts.
The main purpose of circuit training is to do as many exercises as possible, with minimal rest and include resistance training exercises as the Core moves.
The commonest and best approach is to alternate upper and lower body exercises.
Example - Perform the following exercises in sequence - Bench press, Squats, Shoulder Press, Deadlift, Dumbbell Rows, Crunches.
As you can your upper body rests as you workout lower body.
You can add an element of cardio by simply adding 3 minute run/jog/treadmill running in between resistance exercises.
What about cardio circuits?
Cardio circuits would imply a combination of running, jogging, sprinting and bodyweight exercises for aerobic training.
I have included three cool circuit training workouts and a 4 week program in the Circuit Training for Weight Loss Section
Circuit Training for Athletes
Athletes can use the circuit training exercises mentioned here. But for general fitness to improve muscle strength and burn calories, anaerobic circuits like the bodyweight or machine circuits are the best.
Sport Circuit Training
Are you in to Sports? Then use these Circuit Training Workouts to excel in your chosen sport..
Just like any other form of exercise training there are precautions you need to take to have an injury-free, efficient circuit training workout.
1. Start Slowly especially if you have just begun to exercise. Since Circuit Training is a combination of weight training and aerobic training, the demand on your body is added. The best way to get started is to start at lower intensities meaning using lower weights with high repetitions and a little longer rest periods.
Later you can use advanced circuit training routines to build more muscle and strength and at a faster rate.
2. Properly warm up and cool down when using Circuit Training
As you know from the Weight Training section, I am a big promoter of proper warming up. Use Proper warming ups and stretching to prepare your body for the circuit training workout. Trust me its the safest way to train if exercise is your long term goal. Don't forget to visualize exercises in your warm up period and get pumped.
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Common Circuit Training Exercises Questions and Answers - FAQs