If you want to lose weight, you need to train your body to burn fuel faster. It is especially important to exercise if you plan to lose fat and not just water weight. The best way to train your body to lose weight is to incorporate circuit training into your exercise program. Circuit training involves spending a certain amount of time on one exercise and moving to the next with no rest in between. You also incorporate cardiovascular training with weight training, which burns more calories. This type of exercise helps to speed up your metabolism by increasing lean muscle mass.
Design Your Workout
Step 1
Design your workout. Choose a variety of exercises to ensure you are getting a total body workout; contact a personal trainer if you are unsure of exercises. Choose at least one of each: a combination exercise for the upper and lower body, an exercise for the lower body, an exercise for the upper body, an exercise for the abdominals, and an exercise for cardio burst. You should have five to 10 exercises in your circuit.
Here is an example:
Combination exercise: Squat with overhead shoulder press
Lower body: Reverse lunges
Upper: Bent over rows
Abdominal: Bicycle crunches
Cardio: Jump rope in place
Step 2
Warm up. Perform a gentle warm-up for three to five minutes. This can be walking or jogging on a treadmill, riding a stationary bicycle or using the elliptical trainer. You may also use a jump rope and skip rope gently for five minutes. If you do not have this equipment, jump rope in place without the rope, and then change to jumping jacks. Alternate between the two exercises for three to five minutes.
Step 3
Perform your workout. Do each exercise for one minute, then move to the next. When you get to the cardio burst, perform for two minutes. Remember to avoid rest between exercises. You may rest for up to two minutes once you complete your circuit. Repeat the entire circuit twice more for a total of three rounds.
Step 4
Cool down and stretch your muscles. Spend five minutes relaxing on your mat and stretching out your muscles. Take some deep breaths, and pat yourself on the back for completing a great workout!
Tips and Warnings
- Choose various exercises for different body parts to ensure you are getting a full-body workout. Perform your circuit workout three days a week. Check the schedule at your local gym, many now offer circuit training classes. Perform cardio exercise at the end of your circuit. You never want to move from cardio to a laying down position. This could result in dizziness. Change the exercises in your program every 4 weeks. This will alleviate boredom and ensure that you are not becoming too efficient at your workouts, and will improve your weight loss results.
- Consult with your physician before beginning any exercise program. Stop exercising if you feel pain or weakness during your workout.
Things You'll Need
- Hand weights
- Exercise mat
- Sneakers
- Timer
- Resistance band (optional)
- Jump rope (optional)
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