Beginner Circuit Training Routines to Burn Fat

Beginner Circuit Training Routines to Burn Fat

Circuit training offers a way to spice up a boring workout routine by designing a fast-paced full-body workout that helps you build stamina and strength. Circuit training helps burn fat in two ways: aerobic effect and through building muscle. Unlike traditional resistance training, your heart stays elevated throughout the entire circuit-training workout for a beneficial aerobic effect. This workout also helps increase your lean muscle mass, which in turn helps your body burn calories more effectively.

Circuit Training At a Glance
A circuit-training workout typically contains eight to 10 exercise stations, which may be all resistance training or a combination of resistance and aerobic exercises. The idea is to spend about 30 seconds at each resistance training station or up to three minutes at an aerobic station. That is followed by about 30 to 60 seconds of rest before beginning the next station. The key is minimizing the rest period as much as possible; this will help maximize the number of calories you burn. As a beginner, choose exercises that work all your major muscle groups: the legs, hips, back, shoulders, chest, arms and abs.

Burn Calories, Build Muscle
A one-hour beginner circuit-training workout will burn between 308 and 573 calories for a 150-pound person. Traditional weight training burns far fewer calories, as much as half that amount. The muscle you build from circuit training is particularly beneficial when it comes to weight loss. As your lean muscle mass begins to increase over a period of about four to six weeks, your body becomes increasingly better at burning calories naturally, even while at rest. A more muscular body burns more calories compared to one with a high percentage of fat.

Sample Routine
An effective beginner circuit training workout includes a mix of body-weight movements and aerobic exercise. All you need is an exercise ball and a pair of filled gallon jugs, or dumbbells if you have them. Use the following workout stations for this workout, in this order: jogging in place, pushups, wall squats with an exercise ball, jumping jacks, triceps dips, crunches, jogging in place, shoulder presses, biceps curls and bent-over reverse flyes. Each resistance exercise should last 30 seconds, or until failure, and each of the three aerobic stations should last between one and three minutes. Rest for 30 to 60 seconds between stations. One circuit should take at least 11 minutes. Aim for a 30-minute total workout. You may have to do two circuits to complete the routine.

As you become more comfortable with the beginner’s circuit-training workout, try some variation in designing your own customized routine. Make sure to mix in two or three aerobic exercise stations to increase the number of calories you burn; it will help you burn more fat overall. Always be sure to work out at your own pace and fitness level. If you feel a particular exercise is too difficult or the duration of a station is too long, modify the workout to accommodate your needs.