Burn More Fat with Circuit Training

Circuit training can be a great way to boost the fat burning process and add a new element to your exercise program by combining resistance training with cardiovascular conditioning. When done correctly, this combination is known for producing some great workouts. And you better be ready to sweat, so keep yourself hydrated.

The object of this type of training is to quickly perform sets of 5 to 10 different exercises with very little rest between each set. Once you complete one cycle, you should take a moderate rest for 2 minutes, then repeat the cycle again. Many people like to perform 3 to 5 cycles of this routine, by which time you should have worked up a great sweat and feel some exhaustion. Most people will shoot for their workout to last at least 30 minutes, so you can follow your circuit routine with a few ab exercises, or a few minutes on an exercise bike or elliptical machine to finish up your session.

Circuit training is usually done by performing sets of light weight resistance exercises for high reps, with very little rest between sets. Many people prefer to include exercises for every major muscle group in the body. For example, a rigorous circuit training routine may look like this:

- Bench Press (20 reps), rest 30 seconds
- Shoulder Press (20 reps), rest 30 seconds
- Tricep Extensions (20 reps), rest 30 seconds
- Leg Extension (20 reps), rest 30 seconds
- Hamstring Curls (20 reps), rest 30 seconds
- Seated Row (20 reps), rest 30 seconds
- Bicep Curls (20 reps), rest 30 seconds
- 2 minute rest and repeat

Circuit training is best performed using machines as opposed to free weights so that you can quickly change resistance and move from station to station. Your circuit training outline should be customized to fit your fitness levels, the above is simply for an example. You can add or delete exercises based on the machines available to you, and adjust the reps and sets you perform based on your needs. If you are working with a trainer, ask them or a gym worker if they can advise you on a good workout to start with.

A lot of gyms have a circuit training area set up with all of the machines you will need to complete a good, solid circuit training workout. These areas are well thought out because you can easily jump from one machine to the next while keeping your heart rate up during your routine.

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