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Can I Lose Weight With Circuit Training?

Walking briskly on a treadmill can lead off a circuit training session.
Jumping rope can be part of a series of somewhat intense exercises that are performed for a minute each.
Simple stretching can be the final leg of circuit training.
Jumping jacks are often part of circuit training.
A five-minute jog can help warm up the body for other circuit training exercises.
In order to lose weight, caloric input needs to be less than caloric output.
Push-ups can easily be incorporated into circuit training.
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  • Written By: Malcolm Tatum
  • Edited By: Bronwyn Harris
  • Last Modified Date: 25 July 2014
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Circuit training is an example of a daily exercise plan that is designed to improve general health in several ways. Along with improving stamina and general body strength, a balanced program can also help you to safely and incrementally losing weight. By definition, this type of workout will include exercises that address all portions of the body. It will include endurance exercises, aerobic exercises, and allow for interval training to address specific areas of emphasis. The result is a workable program that provides solid strength training, a credible cardiovascular workout, and stretching aerobics that help keep the muscles of the legs, arms, and torso flexible.

Engaging in a circuit training program does not require a gym membership, nor is there a need for purchasing a lot of workout equipment. In fact, anyone can design an effective program and carry it out in the privacy of his or her home. Beginners can start out with a series of exercises that will take roughly 45 minutes to accomplish.

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You can begin a training program with walking at a brisk pace for roughly five minutes. The walking can take place on a treadmill, although a brisk walk around the block will serve the same purpose. Walking is a great way to prepare your body for other forms of exercise, as well as being an easy way to get in the mood for working out. You should follow up the walking with five minutes of a slightly more aggressive cardiovascular exercise, which could take the form of jogging, cycling, or walking at a faster pace.

The next phase should be a series of somewhat intense exercises that are performed for roughly one minute each. Some suggestions for this phase are old fashioned push-ups, deep knee bends, jumping jacks (sometimes referred to as straddle hops), and toe touches. The important thing to remember is to include enough of these types of exercises to fill a total of seven minutes. You should be more concerned with the duration than the number of repetitions at first. The point of this series of exercises is to maintain the momentum that started with the warm up walking and the more intense cardiovascular activity that made up the first ten minutes of the workout.

Follow up the round of seven exercises with a switch to more cardio-based work. This five minute session could include such activities as jumping rope, doing step aerobics with some music, or even something like kickboxing. Move directly into a second round of seven one-minute exercises, varying the order from the previous seven minute set.

Finally, you'll need to cool down. For this final leg of the circuit training program, some simple stretching exercises will work well, or perhaps another five minute brisk walk around the block. By including a short phase of cooling down, you allow you heart rate to gradually return to normal, and allow the muscles to incrementally adjust to the change in activity. This simple home training program will burn excess calories, strengthen the metabolism, and work with a balanced diet to help you achieve a healthy level of weight, as well as toning the body and increasing your energy level.

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Discuss this Article

tigers88
Post 3

Circuit training is all the rage today and for good reason, it works. Trainers will tell you that circuit training is the culmination of decades of research into fitness. It combines all the best practices gleaned from years of research to develop workouts that are proven to work.

And what I love about them is that they develop practical fitness. It is not about getting huge arms. It is about total body, strength and endurance workouts. Circuit training prepares you for anything life can throw at you. It is fitness you can really use.

disciples
Post 2

I have looked up a couple of different circuit training routines but I can't figure out which one to choose. Does anyone have some experience in this area?

Should I do one that is all body weight or one that involves weights? How often should I do it if I want to maximize the weight loss elements? Also, I think my biggest concern is that I am in pretty bad shape right now. If I start this and fail miserably the first few times am I going to get discouraged, or even worse hurt myself?

whiteplane
Post 1
The answer is yes, yes you definitely can. I got into circuit training for weight loss about a year ago and I have seen amazing results. I am down 50 pounds and my body has lean muscle like it never had before.

The best part about circuit training is that it burns fat and builds muscle at the same time. And since it uses resistance movements in an aerobic way it maximizes the cardiovascular benefit you get. That means more weight loss quicker. I cannot praise this system enough. It is *the* way to get fit.

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