Circuit training for weight loss

What is circuit training?

Circuit training is a workout during which you chain several exercises together with a limited rest time. 

This training is based on break, THE number of series and the number of turns that you are going to carry out.

Generally, circuit trainings contain between 5 and 10 different exercises in order to work on both your endurance, your muscles and your cardio. 

When you have completed your exercises, you have then accomplished a round. You will take a rest time, then leave for a walk. In general, circuit training includes between 3 and 7 turns.

How to modulate your circuit training?

You can modulate your circuit training according to your objective and your level. If your goal is to losing weight, you must have working time greater than your rest time (for example, 40 seconds of work and 20 seconds of rest). You will suffer, but it will be worth it. 

Regarding the exercises, you can compose your circuit training as you wish. For example, you can mainly include exercises to work on your cardio, or do a fair mix of strength training exercises and cardio exercises. It's up to you to find the right formula for achieve your goals !

Circuit training can be done very well without material, so you don't need to go shopping or go to the gym to exercise effectively.

The advantages of circuit training

Circuit training has many advantages: 

• He is complete ;
• It allows to burn a lot of calories ;
• It can come true without material ;
• He is fast And effective ;
• He is adaptable according to your level ;
• He is playful ;
• It can be done alone or in a group.

The benefits of circuit training for weight loss

Circuit training keeps you in motion throughout your workout with little or no rest between each exercise. This allows you to lose more fat than a classic weight training session.

During your training circuit, you will carry out a intensive effort accompanied bysignificant calorie expenditure. This will improve your ability to burn calories when you are at rest. We call this the afterburn effect. The more intense your effort, the more calories you will burn at rest.

In addition, circuit training allows you toincrease your muscle mass, which will boost your metabolism. This will allow you to burn more calories : the muscles consume it even when resting. 

So don't neglect the development of your muscle mass through your circuit training: the more your muscles are developed, the more you will burn calories at rest and the more you can maintain a healthy weight.

The best exercises to lose weight

The exercises that will burn the most calories are obviously cardio exercises. For this, there are many machines that you can include in your workout, but there are countless possibilities for exercises without resorting to any equipment.

Machines

• THE bike
• THE elliptical bike 
• THE treadmill
• THE rower : this exercise is interesting because of its complete aspect. In addition to working on your endurance, it allows you to work your upper and lower body.
• Lassault bike : this machine, uncommon in traditional gyms, allows you to work on the muscular endurance of many of your muscles and will make you burn many calories. If you have access to an assault bike, don't hesitate to include it in your training circuit: it's an excellent way to provide explosive effort over a limited period of time!
• THE skierg : also uncommon, but very effective for short-term physical effort.

Among the exercises with equipment, we find the jumping rope. This exercise is very complete: 

• He works there coordination ;
• It allows to burn a lot of calories in a short period of time (10 minutes of jumping rope can be the equivalent of 30 minutes of jogging);
• He works several muscles of the body simultaneously, mainly the extension chain of the lower limb;
• He works there cardiovascular health.

Cardio without equipment

Here are some exercises that we recommend. You can do them anywhere, and they are just as effective as exercises done on machines: 

• THE jumping jacks
• THE burpees
• THE knee raises
• THE jump squats
• THE sautéed lunges

Examples of weight loss circuit training

Circuit training without equipment

This circuit training does not require any equipment, so you can do it anywhere. It varies cardio exercises and muscle strengthening exercises At body weight.

• Knee raise - 30 seconds
• Squats - 30 seconds
• Crunches - 30 seconds
• One minute of recovery
• Pumps - 30 seconds
• Mountain climbers - 30 seconds
• Jumping jacks - 30 seconds
• 1 minute recovery

Repeat this circuit 4 times.

Circuit training with machines

With this circuit training, you will use several cardio machines.

When you include a cardio machine in your circuit training, you can set your effort to a determined time or you set a distance to reach before moving on to the next exercise. 

• Jumping jacks - 30 seconds
• Rower - 30 seconds
• Sheathing - 30 seconds
• 1 minute recovery
• Burpees - 30 seconds
• Bike - 30 seconds
• Squat jumps - 30 seconds
• 1 minute recovery

Repeat this circuit 4 times.

Intensive circuit training

This circuit training has less recovery time than the previous ones. Be ready, your heart rate will skyrocket. 🥵

For each exercise, you will work for 45 seconds and take 15 seconds of rest before starting the next exercise. 

• Jumping jacks

• Squats

• Jumping rope Or knee raises if you don't have a skipping rope available

• Mountain climbers

• Pumps

• Burpees

Take a minute of rest between each round. Repeat the circuit three times.

Conclusion

Circuit training is a good training method for weight loss : you follow the exercises with a very short rest, which causes a significant calorie expenditure on a fairly short period.

You can practice without any material, but don't hesitate to include machines in your training if you have the opportunity.

Try this workout if you want refine your figure, but don't forget that'There is no miracle solution : you must also be diligent in sport but also in your diet !

Try circuit training at DRIP!

Are you ready to exert yourself? We got you! Come try DRIP For 50 minutes of intensive training inspired by circuit training and HIIT.

With our workouts, you chain the workshops without recovery For burn as many calories as possible, all in one crazy atmosphere thanks to our coaches overexcited and our exclusive playlists.

Our goal is to make you want to surpass yourself in a good mood. You can let off steam without judgment!

At DRIP, sessions are accessible to all : whether you are a big sportsman or not, you are welcome in our studios!

Ready to sweat ? We give you meet in the 8th arrondissement of Paris near Monceau. You'll love to hate us!❤️‍🔥