Circuit training is often reserved for woman who want to lose weight, but truth is, this type of training has different benefits as well. Not only does it have the potential to burn some serious calories, but it also can burn some serious fat as well.
The secret to putting together a successful circuit workout is to include exercises that are fairly simple and easy to remember. As you progress in the workout, personal trainer Portland states that your form begins to falter. The more complicated the exercise, the more likely you are to spend time working on balance issues and technique.
Time efficiency is also an important variable in making circuit training effective. There should be little to no rest in between exercises. Below is an example of an effective circuit with recommended rest times included.
1. Chest press with enough weight to make it challenging, yet possible to complete 8-12 repetitions. Rest for 20 seconds, and complete 2 more sets.
2. Immediately after chest press, complete as many reps of pull ups, either assisted or unassisted, that you can. From here, complete as many push-ups as you can. End the circuit with as many tricep dips that you can complete.
3. Rest for 30 seconds-1 minute, and complete the entire circuit two more times for a challenging, and effective upper body workout.
When putting together your circuit, think of your main move of your workout, then integrate exercises within your program that will help strengthen that main move.