So you’re thinking of a circuit training workouts for your next visit to the gym but you want to make sure you get the mix of cardio benefits, as well as target all the major muscle groups right?
You may also not like idea of keeping count of the reps and sets.
Well my friend i have something for you…..be ready.
If your getting a little worried about whats coming then try one of these other circuit training programs. Much more suited towards the beginner.
Today i have for you a timed circuit training workout. By this i mean its not dependable on how many reps you do its all about a time limit.
You can do this on your own or with a friend. Try and do it with a friend that way you’ll keep each other accountable.
This circuit training workout targets all the muscle groups, and is jacked full of cardio –the trick is giving it all you got for the 1 minute or 2 that you are doing each exercise.
In addition choose light weights or even just use bodyweight for some of the exercises for max reps within the specified time period. Be careful how much weight you choose because you just may be regretting that weight decision.
If you find that you could have gone harder or it wasn’t hard enough then repeat extra 2 -3 times or add more weight.
Don’t forget to stretch and cool down afterwards. A proper warm up is essential also.
Circuit Training Workout (The Killer)
Exercise Time
| Bench Press or Pushups | 1:00 | |
| Bodyweight / Squats | 1:00 | |
| Chin Ups or Lat Pulldowns | 1:00 | |
| Bike or Jog | 3:00 | |
| Military Press | 1:00 | |
| Bodyweight / Lunges | 30sec each leg | |
| Bicep Curls | 1:00 | |
| Bike or Jog | 3:00 | |
| Tricep Extensions. | 1:00 | |
| 45 Degree Leg Press | 1:00 (requires leg press machine) | or repeat squats with weight |
| Leg Extension | 1:00 (requires leg extension machine) | or repeat lunges with weight |
| Situps | 2:00 | |
| Prone Hold | 2:00 |
Studies have shown that mixing a resistance workout with a cardiovascular element will increase your
metabolism.
Remember how we spoke about keeping your metabolism elevated in the post what exercises burn belly fat?
That way you can burn calories while sitting on your behind, but you know I’m not promoting sitting on your behind don’t you? You get my drift.
This workout will burn fat and increase muscle in the process –leading to an ultimate circuit training workout.
Have fun!
Yours in health,
James Ramage.
P.S – If you’re looking for another tough session then check out this outdoor workout. I call it the Michael Johnson.
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