Circuit Training is great for stimulating the muscles and spiking the heart rate for maximum fat burning effect. So if you are trying to get rid of body fat and generally want to get in shape, a total body circuit workout does just that!
Circuit workouts are high intensity workouts, preforming one exercise after the other with little, or no rest in between. It targets different muscle groups in one workout including core, upper & lower body as well as cardiovascular and resistance training, working on and improving your strength, power and endurance; spiking the heart rate during the workout equals shredded body fat, giving you that toned physique.
Pushing your body during shorter bursts of high intensity effort can achieve similar—if not better—results in less time. Sure you have to work harder but I prefer to think of it as working smarter. What’s really great about doing circuit training is that you can do it anywhere… The comfort of your own home, outdoors, at the gym, on the beach, your choice!
Try to do two to three circuits and take long breaks before starting the next one. Include body weight and plyometric exercises like: push ups, squats / jump squats, Burpees, lunges / jump lunges, Jumping Jacks, etc… Change it up, keep it interesting and try new exercises and movements. You can also add weights, (keep it nice and light!) like dumbbells, Kettelbells or a Weighted rocket bag or weighted vest etc. The aim is to keep your heart rate up, so make sure you have enough energy to get through the whole circuit and concentrate on good form – very important!
So Circuit Training will not only firm and tone your muscles and burn body fat, it is also loads of fun and keeps things different so you don’t get bored. So do yourself a favour and challenge yourself… You get what you give!
Full Body Circuit Blast
Please remember to warm up! Spend 5-10 minutes warming up to ensure your body is prepared for exercise! Workout instructions: Complete the following part of 2 exercises on the minute (complete the 2 exercises, then rest for the remainder of the 60 seconds, then complete the next two in the same format). The quicker you complete each set, the more rest you get before starting the next set. Once you have completed the 3 parts of exercises, have a 1-minute break. Start over again in and repeat until you have completed 8 rounds in total.
Circuit 1
10 x Bodyweight Squats
10x Hand Release Push ups
10x Jumping Lunges
10x Burpees
10x Jumping Jack
10x Sit ups
Rest 1 minute
Repeat x 8 sets
Workout instructions: Complete all 4 exercises, one after the other without rest. Once you have completed the last 20 reps of the 4th exercise rest 1 minute.
Circuit 2 – Advanced
20x Kettelbell Sumo Deadlift High Pull
10x Burpees
20x Kettelbell Swings
20x Mountain climbers
Repeat x3 sets
Rest 1 minute between sets
Make sure you cool down and stretch afterwards!
Be Strong, Stay Fit xxx
Manuella Myburgh
Manuella Myburgh a Fitness Coach / Personal Trainer, CrossFit Coach & Athlete, Olympic Weightlifting Athlete, Ladies Boot Camp Owner & Coach, Social Media Manager and Fitness Blogger….. From South Africa. Manuella is a passionate and motivated coach who loves helping people achieve their fitness goals, to improve and progress. She is just crazy about what she does and loves focusing on Strength & Conditioning, which she finds the most important part of any training program. Her regime training consists of Olympic weightlifting and CrossFit.
