Circuit training workouts can burn 30 percent more calories than a typical weight training workout. Doing a full-body strength training workout circuit style strengthens your muscles and helps you lose weight to lower your body fat by burning fat and increasing muscle mass. Burn up to 10 calories a minute by performing strength training workouts with little to no rest between exercises.
Dumbbell Workout
A single pair of lightweight dumbbells, such as 3- to 5-lb. weights, is enough to get a full-body circuit training workout. This workout includes only six exercises. Start with the low side-step to strengthen the glutes and legs. Do side steps for 30 seconds in each direction. Next, perform kneeling rows for 30 seconds per side to work the back and shoulders. Thirty seconds per side of static lunge with a twist are next. This works your core, glutes and legs. Then, do 30 seconds of plank lifts and then hold a plank for 30 seconds. This works the legs, chest and core. The next exercise is hand walks. This targets the arms, shoulders, chest and core. Do hand walks for 30 seconds and then finish the workout with 30 seconds of runner's squats. Runner's squats work the legs, arms and glutes.
Barbell Workout
Dumbbells aren't the only free weights that let you can use for full-body circuit workouts. If you prefer barbells, try this workout to build muscle and ditch fat. Start with barbell bent-over rows doing six to eight reps per set. Do 40 seconds of aerobic workout between sets, such as jumping jacks or jogging in place. Complete six sets and move on to barbell chest presses. Complete the same number of reps, sets and 40 seconds of aerobic activity. Next, do four sets of barbell biceps curls with a six- to eight-rep set and 40 seconds of aerobics each. Finish the workout with standing or seated calf raises. Do four sets with 10 to 12 reps per set and 40 seconds of aerobics in between.
Body-Weight Workout
Weights give you options for variety but on days that you want to exercise outdoors, at home or when traveling, you can do a workout with only your body weight for resistance. Start the workout jogging in place for three minutes, followed by 25 jumping jacks. This warms up your body and gets your heart rate up. Next, do 15 crunches, 10 hip bridges and 15 reverse crunches. Next, do 60 seconds of mountain climbers, 15 pushups and 60 seconds of squat thrusts. Rest for 30 seconds between exercises. This completes one circuit. For weight loss, do this circuit twice a day.
20-Minute Circuit Workout
Another benefit to circuit training is that it saves you time. You can finish a circuit workout in as little as 20 minutes. This is true even when you combine strength training exercises with a few minutes of cardio during your workouts. An example workout you can do at the gym begins with as many pushups as possible within 60 seconds, followed by 60 seconds of squats. You then perform three minutes of cardio such as using a bike or treadmill. The next section of the workout is 60 seconds each of military presses for the shoulders, lunges and biceps curls. Follow with three minutes of cardio. Complete the workout by doing 60 seconds each of triceps extensions, leg extensions and leg curls with two minutes of situps. The leg extension and curls use weight machines of the same name.
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