What Is a Good Circuit of Gym Exercises to Lose Weight?

    Varied and difficult circuits of gym workouts assist you slim down and sculpt that lean body you’ve always wanted. Relieve the tedium of limitless minutes on the treadmill or stationary bicycle with a circuit of cardio workouts, jumping in between cardio devices. Alternately, set up a circuit incorporating cardio and strength training workouts.

    Definition

    A structure of fitness center workouts is generally called circuit training. According to the American Council on Workout, a normal circuit comprises between 8 and 10 workout stations. Keep your heart and breathing rate raised and maintain intensity by relocating in between each station with minor or no rest. A good circuit’s one designed to suit your capabilities, choices and physical fitness goals. For instance, structure a circuit to improve your cardio fitness and strength, or concentrate the circuit to help you slim down and enhance your muscle endurance.

    Benefits

    When you established an excellent circuit that keeps your interest and challenges you, you speed up weight management. The circuit enhances workout afterburn because your body continues to burn oxygen and use fat as energy approximately 48 hours after exercise as it works to replenish nutrients and return the body to its pre-exercise state. This process is referred to as post-exercise oxygen consumption. Post-exercise energy expenditure accumulates over time, according to Chantal Vella, Ph.D., and Len Kravitz, Ph.D., of the College of New Mexico, assisting you slim down in the long term. According to a 1992 study released in the ‘Diary of Applied Sports Science Research,’ circuit training significantly increases EPOC compared with aerobic exercises such as cycling.

    Cardio-Only Circuit

    A cardio-only circuit burns calories, helps you drop weight and also improves your cardiovascular physical fitness. For example, after warming up with a two-minute quick walk, run for three minutes on the treadmill. Jump off, and do five minutes on the elliptical device, then 5 minutes on the stationary bicycle and round off with five minutes on the rowing device. Without rest in between the stations, this circuit offers you a 20-minute fat burning exercise. If you’re a beginner, rest for 60 seconds between stations and carry out one or two circuits. Do more circuits as you get more powerful with a two-minute rest between circuits.

    Weight Loss and Endurance

    To lose weight and enhance your muscle endurance, design a circuit that rotates upper body, lower body and core workouts. Burn more calories by concentrating on exercises that work your significant muscle teams. A typical circuit consists of the bench press, barbell squats, ab crunches, military press, lunges, reverse crunches, lat pulldowns, leg press and planks. Do 12 to 15 representatives on your resistance workouts, 15 to 20 representatives of ab workouts and hold the plank position for one minute. If you’re a beginner, rest one to two minutes between workouts and carry out a couple of circuits. Do more circuits as you get trimmer and more powerful, and gradually reduce your rest periods up until you’re able to go between stations without rest.

    Cardio, Strength and Weight Loss

    To concurrently reduce weight, enhance your cardiovascular fitness and get more powerful, choose a circuit that alternates resistance and cardio workouts. For example, alternate12 to15 reps of resistance workouts, such as the chest press, barbell squats, shoulder press, lunges and reduced pulley rows, with a two-minute operate on the treadmill, and two minutes each on the elliptical machine, stationary bike, stairclimber and rowing equipment. If you’re a beginner, do one or two circuits with one to 2 minutes rest in between exercises. As you get stronger, slowly increase your weights, representatives, time on the cardio devices and variety of circuits.