Circuit Training at Home - An Excellent Way To Burn Calories And Tone Muscles
Posted: Saturday, March 10, 2007
by Richard Syner
http://burn-more--calories.blogspot.com
When it comes to exercise, most of us find ourselves squeezing our workouts into an already busy schedule. Often there is not enough time to focus on both cardio and weight training in the same day. Circuit training could be the answer for a compact and efficient workout that really burns calories and tones muscles...and it's inexpensive too!
HOME EQUIPMENT Most of us who workout at home have access to a set of dumbbells, treadmill, bike or a step bench. You may have more or less. For this example I am going to use just dumbbells and a step bench to demonstrate how easy and fun it is to set up your circuit training routine with minimal equipment.
CIRCUIT TRAINING ROUTINE You want at least 5 to 10 workout stations focusing on both cardio and weight training. The cardio stations can be performed at duration of 2 minutes (less if you are not as fit). The weights should be at moderate intensity, heavy enough to feel muscle fatigue at 12 to 15 reps. You will have to experiment a little with the weights but a good rule of thumb is to use enough weight that challenges your muscles, too light of weight and your not maximizing the workout. Here is an example of a basic level, circuit training workout routine:
2. Bicep Curls
3. Step bench
4. Shoulder press
5. Step bench
6. Chest press (you can lay on the step bench)
7. Step bench
8. One arm rows
9. Step bench
10. Lunges
Notice how I focused on the major body parts; arms, shoulders, chest, back and legs. You can tailor the routine however you like, focusing on areas you want to target. You will want to add a cool down phase at the end of the your circuit training routine so you can stretch and focus on some abdominal work if you like.
If you did the above circuit training routine for one complete cycle it would take you approximately 13 to 15 minutes of non-stop, calorie burning exercise. If you have more time try completing 2 or 3 cycles!
Add additional exercise equipment to the circuit such as a fitness ball, resistance bands, bike, treadmill or elliptical machine to increase the intensity of your workout.
If you are looking for a time saving home workout that offers both variety and a challenge then you need to try circuit training . The equipment is inexpensive and you will get a great cardio and muscle toning workout in one session. Don't be afraid to use your imagination to create your perfect circuit training workout. Do these three or four days a week and watch your fitness level go up while your pounds begin to disappear!
Note: Always consult your doctor before beginning a new exercise program. About the author:
Richard Syner is a physical therapist and fitness promoter. Say Goodbye To Long, Slow Boring Cardio Exercises and Start Maximizing Fat Loss In Minimal Time...Burn More Calories by visiting http://burn-more--calories.blogspot.com Today!
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