Circuit training is one of the fastest ways to get in shape. Circuit training routines are a combination of strength training and cardio in one workout. The main purpose of circuit training is to keep you moving by only allowing you to take minimal breaks between exercises. The rest periods that are used are only 10 to 20 second breaks, so the trainee can catch their breath before starting another exercise.
With a circuit workout, you’ll do a lot of work in a short period of time, which will boost your metabolism. Your metabolism will stay increased even 24 hours after you’ve completed the workout.
The benefits of circuit training:
1.Because you take only small breaks between sets, you’ll work on your aerobic system and increase strength at the same time.
2.You will increase the amount of testosterone released, which, in the long run increases muscle size.
3.You do both cardio and strength training in one session, so you won’t lose hours at the gym.
Here is an example circuit workout:
1. Bench press 1 set of 15 reps – then immediately do…
2. Reverse grip pull downs 1 set of 15 reps – then…
3. Squats 1 sets of 15 reps – and so on…
3. Military press 1 set of 10 reps
4. Barbell rows – 1 set of 10 reps
5. Lunges – 1 set of 10 reps (with each leg)
6. Abs 1 set of 25 reps
Because this is an intense form of exercise, the weights you’re going to use should be about 60 percent of your 1RM.
After the first circuit take a break of 4-5 minutes and continue with the second circuit, which will look exactly the same as the first one. If this is your first time doing circuit training, try to do only 2 circuits. As you progress you’ll start doing 3 circuits in a workout session. Good luck !