Even if you have been lifting weights for a while, incorporating a circuit training routine into your fitness program could be a great way to build muscle and burn fat at the same time.
Circuit training routines combine the benefit of aerobic exercise and strength training, and consist of aerobic exercise such as short sprints with other weight training exercises found in traditional weight training programs.
The benefit of circuit training is that it will develop your aerobic capacity and increase strength. You need to get stronger in order to lift heavier so it can only be a good thing. Just make sure to have a pre and post workout meal on circuit training workout days, like you would on a normal weights day, so any calories you burn during the exercise will be accounted for and you will remain in a calorie surplus.
Here is a simple circuit training routine that will help you build muscle and burn fat. Complete 12 reps for each weight training exercise and then move onto the next exercise. The rest time between each exercise should be 30 to 60 seconds. After you complete every exercise in the routine it’s considered one circuit. You want to complete three circuits which should take about 30 minutes.
1. Jump Rope – Use the jump rope for 60 seconds.
2. Squats (Legs) – Some beginners have great difficulty with putting the bar on their back. Dumbbell squats is a good alternative. Keep your back straight, head up, and toes slightly pointing out. Make sure that you bend down and do a full squat and not a half squat. Only full squats count.
3. Lunges (Legs) – Dumbbell lunges are another great leg workout. Standing up, hold a dumbbell in each hand. With the first leg, slowly take one lunge forward, landing on the heel first. Lower body by bending the knee and hip of the front leg so the back leg almost comes in contact with the ground, then return to the starting position. Do this with both legs. Lunges are great for the thighs and the glutes.
4. Cable Flies (Chest) – Sit with the cable grips on either side of your top body, grab hold of each cable and pull your arms together towards your chest, keeping elbows slightly bent, pause and return to starting position.
5. Press ups (Chest) – Put yourself in the press up position, raise one leg, and then being your press ups, remember not to fully extend your arms.
6. Lower Back Lift (Back) – Position yourself over the barbell, hands should be shoulder width apart, knees slightly bent. Now bend your body about 45 degrees, hold the barbell, and slowly bring it to shin height. Remember to keep you back straight. Now bring this up to your chest, pause and slowly return to starting position.
7. Frontal Lift (Shoulders) – Feet shoulder width apart, now hold the bar bell with the over hand grip in front of your lower body. Lift the bar bell to eye level by keeping your arms stretched out at all times.
8. Pelvic Lift (Abs) – Sit down on the bench and then lie on your back, with your legs slightly bent and raised. Now for the hard part, in one movement lift your legs and top body towards your chest, so it applies press to your abs.
Now if you don’t have some of these machines at your disposal, not to worry. Bodyweight exercises work great in circuit training routines. The key to having a good circuit training routine is to have an intense workout which will kick your ass and improve body conditioning.
Even though you are eating more to gain weight, if you replace a weight training workout for a circuit training routine during the week, it will enable you to gain lean muscle while keeping your body fat levels to a minimum.
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