Super circuit training combines aerobic interval training with circuit training to create a quick and effective fat-burning workout. This form of exercise training, which doesn't take up much time, is a great way for both beginners and advanced exercisers break up the boredom of their workouts.
Super Circuit Training
Super circuit training alternates timed aerobic exercises with high-repetition -- 15 to 20 reps -- strength training that is alternated between large and small muscle groups. The circuit is set up allowing you to strengthen your total body, as well as improve aerobic endurance in a short time. Perform the workout by quickly moving from one exercise to the next with little to no rest in between. This keeps your heart rate elevated and forces your body to burn fat for energy.
Benefits
Super circuit training workouts last 20 to 30 minutes and will improve aerobic and muscular endurance. This workout can also be tailored for anyone regardless of fitness level or equipment availability. Super circuit training workouts can be done in a gym using free weights, weight machines and cardiovascular machines but can also be done at home using just body-weight exercises or with minimal equipment such as resistance bands, light dumbbells or stability and medicine balls.
Sample Routine
A super circuit routine would begin with a five to 10 minute warm-up followed by a quick stretch. You then complete sets of a certain number of reps of strength training exercises alternating with aerobic exercises for 30 to 60 seconds. Exercises could include bent-over barbell rows, biceps curls, jumping jacks, stability ball wall squats, calf raises, rowing machine, dumbbell chest press, triceps kick-backs, stationary bike, hamstring curls and abdominal crunches. Finish with a five-minute cool-down and stretch, or repeat the circuit one or two more times.
Considerations
Super circuit training is an effective way to burn fat and improve aerobic endurance but may be less suitable for those wishing to build strength or muscle bulk, according to Life Mojo. These individuals will benefit more from heavier, lower repetition strength training -- although including a super circuit in your routine once or twice a week will aid in fat loss and help to prevent overtraining.
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