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Circuit Training: The Most Effective Exercise to Burn Fat

Updated on March 1, 2012

Circuit training is the most effective exercise of burning fat. You can also call it circuit weight training. I would classify training in such a way as to include heavy weight training, aerobic weight training, and just plain cardio-like jogging. This is a circuit I insist that everyone follow, depending on their body type and requirements. In very simple terms, circuit training is just an inclusion of a few different types of moderate to very intense exercises, performed one after the other. You can include as many exercises as you like in your circuit training, but take care that the overall exercise routine gets finished within 1 hour. Advantages of circuit training over others are many.

You are able to work a whole lot more muscles than when you jog or do any regular cardio workout like cycling or jogging. It takes the monotony of having to do with just one exercise over and over. Intensity of exercise can be much more in circuit training than with others as you are able to include and specifically work out different parts of the body. This is the number one reason I would rate circuit training as a better choice for fat burning than just jogging or cycling alone.

Jaypee Siddhartha Health Club in Jaypee Siddhartha Hotel near East Patel Nagar, New Delhi, India. This gym is located just 1 minute walking distance from my old office. (hub#4/30)
Jaypee Siddhartha Health Club in Jaypee Siddhartha Hotel near East Patel Nagar, New Delhi, India. This gym is located just 1 minute walking distance from my old office. (hub#4/30) | Source

It goes without saying that you need to follow a good diet too to burn fat and needless to emphasize, circuit training can give you faster results. I would consider circuit training as an essential exercise routine in my life.

You can start with jogging for about 5 minutes, shift to cycling for 5 minutes, skipping rope for 5 minutes, running upstairs, move to punching the sack, and then move back to jogging to start another round. You could do 3 to 5 such rounds, building your intensity as you go by.

With circuit weight training, you could start with a leg press, move on to reverse leg raise, then push ups, single arm rowing, crunches, front press, lateral raise, dumbbell curl, French press, shrugs, and calf raise. You could try two to three of such rounds. Do 15 repetitions per set for exercises.

The Rest Duration between Each Circuit

A beginner might need more rest intervals than an experienced. If you get a little too tired to contemplate doing the next three sets nonstop that is where you should stop and take a breather for about 60 to 90 seconds. Move on from where you stopped when you are ready.

The next step is to find out by trial and error, how much weight you can handle for just about 20 reps. Choose that weight for that exercise, for 15 repetitions and when you feel up to it, increase the weights used so that the intensity of the exercise routine increases too.

Busy schedule, sedentary lifestyle, and improper eating habits help you gain back almost all the weight lost and fat burned. So it is my advice that if you want to burn fat and maintain it on a permanent basis, you need to move yourself. That means you need to follow proper diet, exercise, and active lifestyle. This is the best way to reap benefits out of your circuit training workout.


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