Weight Loss Circuits Designed to Your Level

“Weight Loss Circuits Designed to Your Level”

We are already acquainted with the benefits that circuit training does for our body but the main reason on why most people exert the effort to undergo circuit training, was the promise to lose weight in a small span of time. Combined with the right diet, and thorough assessment of your fitness instructor, you are on the right track to a healthy and fit body. Here are three of the best weight loss circuit exercises that you can try out based on your level. Remember that circuit training requires continuation of high intensity exercises from one activity to another with only few rest intervals.

1.         Beginner Body Weight Workout. This workout is perfect for beginners.

·             You start by having a good warm up. Warm up with light cardio for about five minutes before you start circuit training. It could include marching, running, or skipping in place or just do a little freestyle dancing.

·             You the following exercise:

o   20 body weight squats

 

o   10 push ups

 

o   20 walking lunges

 

o   10 dumbbell rows

 

o   15 second plank

 

o   30 jumping jacks

 

Do this routine 2 – 3 times a week but not consecutively. If dumbbells are not available, you can choose anything that is challenging to lift 10 times in a row. Ensure that you do not fall short on your warm up although you can fall short on the workout itself if you fell a little burnout. If you are a little lost at what to do, you can watch the video here

2.         Hurricane Workout.

·             You start by having a good warm up. Don’t tire yourself out completely. Just let your heart rate elevated and sweat a little.

·             Mount up on a treadmill and do short sprints on speed 3-5 miles per hour with the maximum amount of incline that you can handle with your good running form.   

·             After your short sprint, hop off the treadmill and do back-to-back exercises. Remember that continuation is important and keep your rest interval to a minimum.

·             Do another short sprint on the treadmills and then hop off the treadmills and do back to back exercises

·             Repeat the whole work out nine times.

3.          High Intensity Fat-Burning Circuits. This is one of the most effective ways to burn large amount of calories. As the name states, it is of high intensity. It is recommended to repeat the prescribed movements as many as possible in 40 seconds, and take 20 second rest. After the rest period, immediately start the next movement. At least repeat 3-5 rounds.

·             Lunges

·             Pushups

·             Squats

·             Pull ups

·             Burpees

These exercises are designed for beginners, intermediate and advanced levels. There are other circuit programs that are more intense and uses more fitness equipments. Be sure you are assessed by your fitness instructor so that you can be prescribed with the best circuit program that fits you. Ensure that you have the right calorie diet and keep junk foods, sodas and candies out of the way of your training.  

The Circuit Training Gym

The Circuit Training Gym      

If you want to burn your calories in the faster way, circuit training helps a lot. Circuit training includes a sequence of strength or cardio exercises which is done repeatedly. It is a brilliant  way to continuously enhance the endurance, strength, and mobility. This training is an exceptional combination of resistance training and aerobics or workouts in order achieve the healthy and fit lifestyle needed.

                  There are some workouts that are provided by the circuit training that can be done at the gym or even at home. Losing weight with a perfect healthy lifestyle is provided by circuit training. Doing the workout or training also include different equipment’s which helps in the process of having the exercise or you may also choose to perform the exercise by just using your body weight.

Various Circuit Training Equipment’s

Dumbbells

                  Workout on biceps and triceps

                  Enhance the control of muscles in relation to body movements

                 

Medicine Balls

                  Good workout for the waist.

                  Passing medicine ball exercise

 

Weight Machine

                  Break the upper and lower body circuits.

                  Develops strength and coordination

Football Ladder

                  Strengthens the core muscles

Body Circuit Training Exercise

                  Static Lunge with a Twist

                  Targets the butt, core , and legs.

Plank Lift

                  Facedown keeping your balance on elbows and toes with the body in straight position, as the abs are keep tight.

                  Targets the chest, legs, and core.

Jumping Jacks

                  Positioning the legs and arms  side by side . Jump and extend the legs to the side while the arms move up and over the head. Land in the situation and then go back to the position and repeat the process.

High Knees

                  It involves running from the mark, pick up your knees to the waist height and pump the arms.

 

Lateral Raise

                  Standing with the sled behind and one of the split rope on each hand. Press the rope until the arms are extensive. Then take some steps that are necessary until the rope goes back to chest level then repeat.

• There are many circuit trainings that can be perform. Sometimes you just need to choose what you want to workout to attain the fitness that you wanted. For beginners, it would be better to start in the easier kind of exercise especially if it happens that you have some heart ailments.

Regions that Circuit Training Targets

                  Arms

                  This is one of the areas that can easily be target in circuit training.

                  With the use of some dumbbells for bicep and triceps enhancement.

                  Legs

                  Using some gym machines helps a lot for this are like the seated leg press.

                  Core

                 With the help of different workouts, with or without machine the core strengthens as it engages to different exercises.