Circuit training is a fitness program that emphasizes a variety of exercises done during a single workout and frequently targeting muscular endurance. The exerciser completes a set of reps of one exercise, takes a short break, then moves on to the next set. If you're looking to use this concept of training for weight loss, you'll be able to use a wider variety of exercises as long as you keep the intensity high.
Machine Exercises
Create a circuit of weight-loss exercises by using a variety of exercise machines which will let you vary your workout and target different muscles. Start your warm-up on a treadmill, working to get your heart rate up over the course of several minutes. Continue working at a level of intensity where you are breaking a sweat, but can still talk. After no more than 10 minutes on the treadmill, take a one-minute break, then move to a rowing machine to bring upper-body muscles into the circuit. After 10 minutes, take a one-minute break, then move to an elliptical machine, and follow the pattern with an exercise bike. You can create shorter sets of five minutes on each machine, and repeat the machines.
Bodyweight Exercises
The simplest exercises are those done with your body's weight. These include sit-ups, push-ups, pull-ups, chin-ups, crunches, box step-ups, lunges and squats. Do enough repetitions of each to keep your heart rate up and a sweat going for five minutes, then take a one-minute break and move on to the next set of repetition. Just because you may not be able to do a pull-up or chin-up doesn't mean you should exclude them. As you start your program, try them for one or two minutes to begin increasing your strength; eventually, you may be able add them to your routine. If you repeat any exercises during the circuit, alternate them with other exercises before you repeat.
Dumbbells and Resistance Bands
Improve muscular endurance during your weight-loss circuit by adding resistance. Use light-weight dumbbells which allow you to do reps at a pace that keeps your heart rate up. Using weights, perform biceps curls, lunges and squats, leg and chest presses, triceps extensions and flyes. You may fatigue more quickly with weights, and not be able to go five minutes or longer during a set, so you may want to plan on two sets of each exercise during your circuit, depending on the length of your workout. Make sure your weights are not so heavy that you fatigue before you finish individual sets or the circuit.
Mini Triathlon
If you are working out in a full-service fitness center, or have a pool at home, consider a "mini-triathlon" which includes swimming, cycling and jogging. Going from a lap pool to a an exercise bike to a track, or even running in place, gives you the cardio and calorie burning benefits of one of sport's most challenging endurance races.
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