Circuit training is a great boredom buster. It offers more cardio benefits, and it will help you burn 30 percent more calories. Sculpt every muscle and blast fat with this step-by-step workout.
Why We Love Circuit Training
- Circuit training is a great boredom buster: Moving quickly from one exercise to the next means your mind doesn't have time to wander or tune out.
- An all-strength circuit burns 30 percent more calories (about nine per minute!) than a typical weight workout and offers more cardio benefits.
- A circuit that combines cardio and strength moves will blast fat and sculpt muscle. It can also burn up to 10 calories a minute.
A circuit is a series of strength or cardio exercises(or both) repeated two or three times with little or no rest between sets. You'll need a watch with a second hand, the cardio equipment of your choice, plus a set of 3- to 5-pound dumbbells. Find the workout that suits your needs below.
Putting It All Together
The right circuit for your goal
Goal 1: Melt fat, firm muscles
Do the strength moves for one minute each in the order listed, alternating one minute of cardio that matches your fitness level between each strength exercise. Complete the circuit three times through.
270-360 calories; 36 minutes
Goal 2: Sculpt all over270-360 calories; 36 minutes
Do the strength moves for one minute each in the order listed, moving from one to the next without resting. Complete the circuit four times through with no rest in between.
210 calories; 24 minutes
Goal 3: Bust boredom, blast calories210 calories; 24 minutes
Do five minutes each of low-, medium-, and high-intensity cardio (give yourself 10 seconds at the end of each interval before moving to the next activity). Perform the circuit twice, switching activities the second time through. To modify for beginners, stick with the lower-intensity activities; more advanced exercisers can do all high-intensity moves.
170-330 calories; 30 minutes
170-330 calories; 30 minutes
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