Circuit training is one of the most effective ways to train your muscles with strength training while mixing in cardio exercises.
Many people approach a workout with the plan to do 30 minutes of weight training followed by 30 minutes of cardio. Circuit training is great way to break up this monotonous routine while using little to no equipment in the comfort of your home. Circuit training is also an effective training method for breaking through a plateau since it forces you to use multiple muscle groups which can help you to burn up to 1,000 calories in an hour.
To prepare for a circuit training workout, you need to find an open space. The garage, yard or a spare bedroom are all good places to perform a circuit training workout. Next, gather exercise equipment you may have purchased over the years — dumbbells, stability ball, jump rope, etc. — into the open space you've chosen. Lastly, you need to plan out your routine so that you can move quickly from one exercise to the next with no rest.
The easiest way to setup a circuit is based on the acronym of the popular university, U.C.L.A.: upper body, cardio, lower body and abs. Begin the circuit with an upper body exercise, such as pushups, followed by a cardio move, such as jumping jacks. Squats or lunges are a great lower body exercise and bicycle crunches or reverse crunches can be used to target the abdominal region. Create four circuits that contain the U.C.L.A components and repeat each circuit three times.
It's never a good idea to exercise on an empty stomach. It's best to eat a small snack 30 to 60 minutes before a workout. This will help you to have more energy during your workout which leads to burning more calories. Some good pre-workout snack ideas are Greek yogurt, fruit, hard-boiled egg or salad. Also, be sure to drink water before and during a workout to ensure that your body doesn't become dehydrated. After a workout, your body requires nutrients, mainly protein, to rebuild and replenish. A protein shake is a good choice since it will quickly deliver protein into your system. Although a protein shake has many benefits, it's not the only option. A high protein snack or meal, such as chicken salad or a tuna sandwich, are examples of a nutrient-dense post-workout meal.
Dustin Bogle is a personal trainer in the High Desert. Contact him at (760) 646–2371 or TheFitnessBros.com.