Building muscle and burning calories use different energy systems; it makes creating workouts that do both a challenge. For many non-bodybuilders, a circuit training workout may be the best option for a weight-loss and muscle-building exercise routine. They are simple to create and provide more variety than either bodybuilding or aerobic workouts.
Circuit Training
To create a circuit training workout, you'll keep the intensity high while performing resistance workouts. You can use free weights, resistance bands, exercise machine, calisthenics or a combination of two or more of these. You'll do two- to three-minute sets, or circuits, of exercises, take a two-minute break, and then start another circuit. The American Council on Exercise recommends using 40 to 70 percent of your maximum intensity when doing circuit training exercises. This type of workout elevates your heart rate to help you burn calories while you build some muscle.
Dumbbell Workouts
Use dumbbells to create a basic circuit training workout, or add them to a bodyweight workout. Create circuits of three to four exercises, performing each exercise for 30 seconds, or a set number of repetitions. Common dumbbells exercises include biceps curls, triceps extensions, flyes, chest presses, rows, deadlifts, squats, lunges and calf raises. Work at an intensity that has you sweating, breathing hard, able to talk and able to continue for 30 minutes or longer. The American Heart Association recommends 60 to 90 minutes of exercise at this intensity, several times each week, for weight loss.
Bodyweight Workouts
If you don't have equipment, you can use your body's weights to create a circuit training workout using familiar calisthenics. These include pushups, sit-ups, crunches, burpees, lunges, squats and dips using a chair or bench. If you have a chin-up bar, add chin-ups and pull-ups to work your arms, back and chest. For more muscle building, perform these exercises slowly, pausing between moving up and down. Hold your movement between each uplift and downlift, then use muscle to move back up. For example, after you move up for a sit-up, slowly lower yourself -- don't drop back down with gravity. To burn more calories, perform the exercises faster and do more reps.
Home Gym Workouts
A multi-exercise gym is ideal for circuit training workouts. Depending on what type of machine you have, and whether it has a bench or seat, you can create weighted and bodyweight exercises. It's important that you familiarize yourself with the mechanics of your machine or home gym so that you know what resistance settings are best for you and how to change settings quickly. You don't want to spend five minutes trying to figure out how to move the bench or change the weight each exercise. Alternate upper-body, lower-body and core workouts if you are emphasizing muscle building to avoid fatigue.
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