Lean Up With This Circuit Training Workout
Looking to burn fat faster? If so, you might want to consider adding a session or two of circuit training to your weekly agenda.
When done properly, circuit training can be a great way to torch fat while also seeing the strength gains you’re looking for.
The great thing about circuit training is that it mimics interval training to an extent, while still providing you with the resistance training effect you’d get from a normal session of free weights.
This in turn makes it one of the most ideal ways to workout if you want to get lean and fit all at once.
This said, you do need to design your circuit training program properly for optimal results.
Let’s look at a few key requirements to get in place and then give you an example 10 minute circuit workout that will help you blast fat quickly.
Choose Compound Exercises
First, make sure that you are using compound exercises when doing your circuit training workout routine.
This is important because compound exercises are going to burn up the most energy per rep thanks to the fact multiple muscle groups are involved.
Consider alternating between resistance-based compound exercises and cardio-based compound movements for the best results possible.
Given the fact this circuit is only to be 10 minutes in length, there’s no need to add any isolation moves to the plan. If it was longer, you might consider doing so however.
Keep Your Rep Ranges Higher
Next, you’ll want to keep your rep ranges slightly higher for this particular protocol.
As we are attempting to mimic that of a high intensity interval training session, this means that you’ll want to be doing each set for around 30-45 seconds total. Meaning, you should aim for 12 reps of each exercise.
This ensure that you are lifting a high enough weight that you are still being challenged, but not so high that you can only do each set for 15-20 seconds (performing 5-8 reps).
This slightly higher rep range will help give you the best metabolic benefits possible.
Monitor Rest Closely
Along with making sure that you are doing each set for a long enough time, you also need to make sure that you are resting for an appropriate amount of time in order to get the metabolic effects that this workout has to offer.
Rest periods should come at the end of the circuit only or where indicated.
Try and maintain a constant flow from one exercise to the next, only resting if you absolutely must and are losing proper form.
Your 10 Minute Fat Blasting Circuit
To help you put these principles into effect, give the following workout listed below a try.
Perform the workout, as indicated, doing it up to three times per week with one day off between sessions for rest and recovery.
Make sure that you start each workout with a good warm-up and cool down as well.
Aim to perform 12 reps of each exercise before going on to the next as indicated.
Once the entire circuit is completed, rest for 30 seconds before starting again. Repeat one more time through.
Dumbbell Squats x 10 reps
Dumbbell Shoulder Press x 10 reps
Mountain Climbers (Perform 12 reps per leg)
–15 seconds rest–
Dumbbell Walking Lunges x 10 reps p/leg
Push Ups x 10 reps
Burpees (12 reps total)
–15 seconds rest–
Dumbbell Bent Over Rows x 10 reps
Plank Hold (30 seconds)
–30 second rest–
Next time you need a change of pace with your workout routine, give this circuit a try. It’s fast and easy and can be performed right in the comfort of your own home.