Maybe you do it or know people that do – spend hours in the gym doing cardio and weight lifting. It’s not a terrible thing. It is very possible that they have had great results and don’t mind the time commitment.
However, there are lots of other people that want to work out, feel great and see results but don’t have the same dedication to their routine.
Enter circuit training. Yes, some women’s gyms are based on this and even some super gyms have a circuit section and you might have dismissed it as being a sub par workout but take a minute and hear me out.
Circuit training is simply creating a rotation for your exercises so that you minimize rest time. Each trainer has their own spin on it but I like to alternate strength and cardio because it really makes for a powerful workout.
Here are 3 huge benefits of circuit training:
1- Time Saver
We already touched a little on this but circuit training is a time saver and who doesn’t want to save time by working out more efficiently? By eliminating rest times in between sets and exercises and filling the time with cardio or other exercises, you get more done in less time!
2- Elevated heart rate
Keeping the heart rate elevated is the way to burn calories and strengthen the cardiovascular system. When you do traditional weight lifting, the heart rate may be elevated a little bit while lifting but then comes back down while you rest in between sets.
When circuit training, you keep the heart rate up the whole time and get the same effect as being on a cardio machine only you are getting your strength conditioning done at the same time!
3 – Strength, cardio and endurance
As I just mentioned, you get to squeeze your strength and cardio workout into the same block of time. Usually when circuit training, you’ll have to lift less weight than when using a rest in between sets.
This is actually a great thing because you’ll be building endurance as well. Now if you are looking to bodybuild, then you will not find this to be a great way for you to train. But for overall training, you will find this way of working out a challenge that yields results!
Trainer Tips:
If you want to make your own workout a circuit, start by alternating muscle groups used and then add cardio like jumping jacks, burpees or jumping rope in between the sets.
For example, arms, shoulders, back, triceps, cardio, repeat. Then you can do the same for the lower body and core. Also, not to confuse you but you can alternate upper body, middle, lower, cardio and then repeat so that each muscle group does have recovery time before they have to work again.
This usually allows you to lift more weight. It’s starting to sound complicated but really, it just shows how versatile circuit training is and how you can incorporate it into your already existing exercise plan.
I’ve been using circuit training for myself and my clients for years and have seen amazing success! I actually created the 10 Pound Cut Down video workout program for this exact reason. People want to see results without having to commit hours in the gym.
I challenge you to give it a try and let me know what you think!
Amy Mac is a certified personal trainer from SDSU and NASM and has a B.S. from Purdue in OLS. She is the founder of WithAmyMac.com, the host of the video podcast, Fit Life, is an Amazon Best-Selling Author and has been recognized by Shape Magazine as one of the Top Fitness Gurus to Follow on Twitter. She is also the co-founder of the health and fitness startup, EverydayBetter.com.
Posted:
Thursday, January 12th, 2012 at 8:35 am
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