How To Burn Fat Fast With Circuit Training
Circuit training combines strength training and high-intensity aerobics, with rapid movement between each exercise. It takes approximately 15 minutes to complete one circuit and a workout normally consists of three circuits. This routine will help people interested in quick weight loss to burn a lot of calories.
This combination of exercises builds muscle, increases metabolism, and helps you burn fat. In one hour it’s possible to burn 600 calories with circuit training.
It is recommended to do your circuit training about three times each week, with another day of aerobics and one day of resistance training.
This sample circuit uses five exercises. You will need a step about 6″ tall and a set of dumbbells. Adjust the weight of the dumbbells to match your strength and fitness level. Ten pound dumbbells are good for most people to begin with.
Use aerobics to warm up for ten minutes by quickly doing forty step ups in two minutes.
Arm Curl: With the dumbbells at your sides, rotate the first arm, with the palm facing up, bending the arm at the elbow, and raising the dumbbell to your shoulder. Lower the arm to your side and repeat with the other arm. Try to perform at least 12 repetitions, if you can do more than this, increase the weight.
Using your six inch (15 cm) pad perform 40 more step ups for two minutes
Dumbbell Lunge: With the dumbbells at your sides, lunge forward with the first leg, knee bent, and your front thigh almost parallel with the ground, your rear leg should be slightly bent at your knee, and keep your balance on your toes. Now, return to an upright position and repeat the process with your other leg. Perform 10 lunges with each leg in a time period not to exceed ninety seconds. This exercise using a lot of calories and increases lean muscle mass to help achieve rapid weight loss.
Now, repeat the forty step ups using your elevated pad to keep your heart rate elevated
Overhead dumbbell press: Hold the weights out horizontally at shoulder height. Lift the dumbells above your head using a full arm extension. Be careful that you don’t lock your elbows. Return the weight to shoulder height and repeat immediately. You should complete 12 presses in about ninety seconds, if you can do more than this increase the weight.
Now repeat the step ups using your elevated pad for two more minutes.
Squat: With your arms at your sides – without leaning your upper body forward, begin to move as though you were going to sit down. As you lower your body, bend your knees and move your butt backwards. Ensure that you keep your back straight. Bend your knees until your thighs become parallel to the ground. Perform 20 squats in approximately 120 seconds.
Repeat the circuit two more times and then do ten minutes of cool down stretches. This is important as it releases lactic acid from your muscles and prevents muscle soreness the next day.
