Although some experts say that the best way to lose weight is to just do high intensity cardio three to five days a week, strength training is still exercise and will contribute to weight loss. Circuit training in particular is an effective way to lose body fat because it adds short amounts of aerobic exercise to a full strength training session. People that find 30 minutes of cycling or running boring, but who enjoy weight lifting can benefit from circuit training.
Stephen M. Pribut, DPM says that, "Circuit training will give you something between good strength training and a cardiovascular workout." He adds that "those among you looking for a quick workout for all of your muscles and those in need of weight loss and fat loss will find the circuit workout and/or full body strength workout sessions to be helpful."
Step 1
Find a circuit at a local gym or circuit training facility like Curves, or make one yourself at home with free weights. Select between one and two exercises per body part including the biceps, triceps, shoulders, chest, back, abs, and legs. Start with 10 reps per exercise at a weight that fatigues your muscles.
Step 2
Incorporate as many lower-body exercises as you can to promote a higher caloric burn. Squats, lunges, deadlifts, calf raises, and sumos are just some of the lower-body exercises you can do. Sumos work most of the muscles in the legs and are done by standing with your feet shoulder-width or further apart and turning your toes out as if you were going to do a grand plie. Place your hands on your hips and keep your back straight as you bend your knees over your toes. Stand back up to do one rep.
Step 3
Do activities in between exercises like sprinting or jumping rope. Martica Heaner, M.A., M.Ed. suggests jumping jacks or jogging in place.
Step 4
Work out three to five days a week for at least 30 minutes. Since you will need to rest your muscles in between sessions after lifting weights you will only be able to do three to four full body workouts per week. Do something active like sports, walking, or washing your car on rest days if you cannot bring yourself to hop on a cardio machine at the gym.
Step 5
Do split routines if you are an advanced weight lifter. Very intense weight lifting workouts can cause your metabolism to be elevated post workout so you can get away with not doing a full body workout. A spilt routine means that you focus on different muscle groups on different days, which will allow you to strength training daily. Do legs, chest, back, arms, and shoulders on different days, for example, and incorporate some exercises for different parts of your core on each day.
Tips and Warnings
- Weight loss will be achieved the most quickly if you do a combination of cardio, strength training, and eating well. Get help from a nutritionist, personal trainer, or your doctor to design a comprehensive nutrition and fitness program.
Things You'll Need
- Access to weights
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