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HEALTH

Maximum Results for Maximum Effort

Maximum results require the maximum level of effort. Human nature dictates that we will all attempt to find the easiest route in the gym. However, unless you put in the most effort you can, you can’t expect to see the best results. Circuit training workouts will test your fitness ability. These regimes use both aerobic and anaerobic exercises to test your cardiovascular ability, while also increasing your strength.

 

Despite circuit training workouts being difficult, you should not be discouraged from incorporating them into your fitness routine. If you are someone who is just beginning to embark on your fitness journey, there is a workout for you. If you have a high level of fitness and want to test your abilities, then you should definitely give a regime a try. The great thing about circuit training workouts is that they comprise of a multitude of exercises to suit any level. These programs can include gym equipment, or can be completed solely using your bodyweight at home.

Read More: 20 Minutes Exercise Could Extend Your Life

Cut Body Fat

Circuit training is very effective in cutting body fat while growing lean muscle. As you are pushing yourself through the workout, you are keeping your heart rate elevated. An elevated heart rate burns body fat as your system need it as fuel to keep you pushing through the exercises. This form of exercise also builds lean muscle. A proper circuit workout should include both upper and lower body exercises which will give you an overall toned look.

 

What is even better is that you do not have to spend hours and hours working out each week. One of the biggest barriers that people face when trying to keep in shape is finding the time to exercise. People have busy schedules, with work, school and family commitments. Running on a treadmill for hours on end is boring, time-consuming, and by-and-large not nearly as effective as circuit training workouts. A typical circuit can be completed in 20 minutes. For anyone who has got on an elliptical machine, 20 minutes might not seem like a long enough time to achieve your goals. After 20 minutes of a circuit workout, you will find yourself in a sweaty heap on the floor. The nature of the regime involves maximum effort in the shortest period of time.

Circuit Training Workouts

Circuit training workouts are a great benefit for everyone, no matter your goals or ability. Athletes can incorporate them into their training to help them improve their strength and endurance. The average gym goer can utilise these workouts to ensure a workout targets all their muscle groups. Seasoned fitness enthusiast can push their bodies to the limit by getting a total body workout.

 

There is a multitude of workouts available, each of which can be varied to your ability and resources. Some of these require gym equipment, while others can be completed in your kitchen.

 

Example Routine Number 1:

 

  • Squats (x10)
  • Military Press (x10)
  • Deadlift (x10)
  • Barbell Rows (x10)

*Complete each exercise with no rest in between. Take 2 minutes rest once the circuit has been completed. Continue the routine for 20 minutes.

 

Example Routine Number 2:

 

  • Jumping Jacks (x10)
  • Pushups (x10)
  • Lunges (x10 each leg)
  • Burpees (x10)
  • Squats (x10)

*Complete each exercise with no rest in between. Take 2 minutes rest once the circuit has been completed. Continue the routine for 20 minutes.

 

Example Routine Number 3:

 

  • Pushups (1 min)
  • Squats (1 min)
  • Lunges (1 min each leg)
  • Bike or Jog (3 min)
  • Military Press (1 min)
  • Pullups or Pulldowns (1 min)
  • Bicep Curls (1 min)
  • Bike or Jog (3 min)
  • Tricep Extension (1 min)
  • Squats (1 min)
  • Lunges ( 1 min each leg)
  • Situps (2 min)
  • Crunches (2 min)

*Total 20 minutes

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