What do you get when you cross an intense weight-training workout with an equally demanding cardio routine? The answer is circuit training, and it’s a great way to jumpstart your metabolism as well as your weight loss plan.
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cardio |
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flexibility |
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strength |
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weight loss |
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injury potential |
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schedule flexibility |
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the workout
This is fast-paced weight training where you move from exercise to exercise and take only a small break in between. The fast pace will improve your cardiovascular fitness and the weights will strengthen your muscles and help you to burn more calories at rest.
upside
This is a wonderful way to liven up your tired workout routine. It’s also a great way to squeeze in a demanding workout if you’re short on time.
downside
Although you’ll build moderate amounts of strength and burn some calories with circuit training, it’s not the best form of either exercise. A slow weight-training programme where you lift heavy weights in a controlled manner is better for building strength, and traditional aerobic workouts burn more calories and improving your cardiovascular fitness because you keep your heart rate elevated for a longer period of time.
the pros say
- Try a ‘super’ circuit: alternate one minute of an aerobic exercise such as skipping, stepping or stationary cycling with 15 repetitions of a weight-training exercise.
- Don’t forget to check your heart rate every 10 minutes or so, or at least rate your effort on a scale of 1-10 so you don’t over- or under-do it.
- Many gyms have a circuit of weight machines so you can simply move from one to the next.
requirements
Gear: comfortable workout clothes.
Instruction/Facilities: weight machines, free weights, and any other type of equipment that can be used for weight- training. Can be done at home or the gym.
Time: 20-60 minutes, 1-3 times a week.