Some workouts can be so tedious and boring that they just seem to drag on forever. It can be a struggle to see results from certain routines. Ever thought about testing out circuit style training? It can be a game-changing approach that combines strength training and cardio for a full-body workout.
What is Circuit Training?
Circuit training involves a series of exercises performed in rapid succession, with minimal rest between each station or moving from one exercise to the next without stopping. This particular style has the ability to push your body to its limits, challenging your cardiovascular endurance, strength, and agility. By incorporating various exercises into a single circuit, you'll engage multiple muscle groups, boost metabolism, and burn fat. Not to mention you can cut time down and get more done. The amount of exercises vary and depending on their difficulty and rep scheme. My personal choice is around 5-9.
What Are The Benefits?
- Time-Efficient*: Circuit training is perfect for those with busy schedules. By combining strength training and cardio, you can get some crazy stuff done in a shorter amount of time. While most would do things up to an hour, a circuit workout can be done within 15-30 minutes depending on what you do. My longest circuit ever was about 45 minutes without taking a rest in between circuits.
- Improved Cardiovascular Fitness*: Circuit training pushes your heart rate up and down, improving cardiovascular health and increasing endurance. While fitness levels vary and the amount of rounds you do, training this way has it's perks in reaching a good level of cardio.
- Increased Strength and Muscle Mass*: Resistance exercises in circuit training help build strength and muscle mass.
- Weight Loss*: Circuit training is an effective way to burn calories and aid in weight loss. Fat Loss as well because with a calorie deficit type eating plan, it can help reach a high metabolic rate.
- Improved Coordination and Agility*: Circuit training incorporates various exercises that challenge your coordination and agility. Moving from one move to another while able to stay balanced and move without risking serious injury is the bonus on top a cherry sundae.
A Few Ideas To Get You Going
DopamineO Band Training (10% OFF code POWERANDMIGHT)
10 Chest Flys
10 Rows
10 Squats
10 Ski Jumps
10 Hook Punches
5-10 Rounds (Rest 1-5 Minutes Between Circuits Depending On Level)
Bodyweight Circuit
20 Step Ups or Hindu Squats
20 Punches
10 Split Lunges
10 Push Ups
20 Shoulder Taps
10 Mountain Climbers
10 Leg Raises
10 2-Punch Sit-Ups
10 Russian Twists
5-10 Rounds (Rest 2-5 Minutes Between Circuits Depending On Level)
Beginner Dumbbell Circuit
10 Squats
5 Calf Raises
10 Alternating Curls
10 Shoulder Presses
3-5 Rounds (Rest 1-3 Minutes Between Circuits)
A Few Tips For Effective Circuit Training
1. Start slow*: Begin with shorter circuits and gradually increase duration and intensity.
2. Warm up*: Always warm up before starting a circuit training workout. A good few minutes of joint loosening and/or stretching is really it. I like to do a quick DDP Yoga routine to get things flowing.
3. Focus on form*: Prioritize proper form and technique over speed and reps. Pace yourself. Move too fast, it'll bite you in the ass. Respect the training and make it a quality session.
4. Mix it up*: Vary your circuit training workouts to avoid plateaus and prevent overuse injuries. Do shorter circuits from time to time or cut reps in half at your next session. You can also also do exercises that have less impact and help you keep the blood flowing but not having to go so hard.
5. Rest and recover*: Allow adequate rest and recovery time between circuit training sessions. Do lighter forms of training like walking or going for a swim. It's important to stay active but you don't need to go to extremes every fucking time LOL.
Get Your Ass going with Circuit Training
Whether you're a beginner or an experienced athlete, circuit training can help you achieve your fitness goals. With its time-efficient and versatile approach, circuits are an excellent addition to any workout routine. So why wait? Give circuit training a try today and unleash your full potential. For free info on this style of training check out darebee.com. More than 2500 Workouts for any level of trainees. Be amazingly awesome.
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