Circuit training is a style of exercise that combines various high-intensity movements with little to no rest time. An all-strength circuit burns 30 percent more calories--about nine per minute--than a typical weight workout and offers more cardio benefits, according to Fitness Magazine. There are many ways to approach circuit training, but the variety will keep your workout routines fresh and fun.
Circuit Opposing Muscles
One way to utilize circuit training is by targeting opposing muscle groups. For example, circuit a chest exercise, such as a bench press, with a back exercise, such as a dumbbell bent-over row. You will have more intensity for each exercise because you are working one muscle group while the other rests. Perform these exercise back to back with little to no rest to also elevate your heart rate. This is a great way to reap the benefits of resistance and cardio training in the same workout.
Circuit Similar Muscles
Training similar muscle groups provides another circuit training option. For example, if you intend to train your biceps, decide on a few bicep exercises, such as barbell curls, concentration curls and hammer curls. First, start with the barbell curls and perform 10 repetitions. Immediately after, pump out 10 repetitions of concentration curls and quickly follow up with 10 repetitions of hammer curls. This gives your biceps a deep burn while elevating your heart rate. This is an advanced form of circuit training because it requires stamina and proper technique. It's recommended that this method is only used by experienced exercisers.
Body Weight and Free Weight
It's important to give your body plenty of variety. By including body-weight and free-weight exercises into your circuit training, you will do just that. A body-weight exercise, such as a push-up, works well when paired with a free-weight exercise, such as a bicep curl, if you have limited equipment at home. This is also helpful in a gym setting so as not to hold up multiple machines.
Reminders
Circuit training can be incredibly taxing on your muscles and should be well-planned. Stay hydrated throughout your circuit training routine, especially if you are working out without breaks. Bear in mind, though, that for best results the circuit training sessions should not be performed on consecutive days, according to Bodybuilding.com.
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