What’s Happenin welcome back to Game Strength Insider!
Over the last couple of posts we’ve answered your questions regarding cardio and gave some tips on how to dominate cardio with minimal effort. We’ve also talked about high intensity interval training, which is a fast way to burn fat (especially if you’re short on time). Now in these next couple of lessons you’ll discover how to use circuit training for fun and fitness. That’s right, I said fun!
First off, circuit training is just what it sounds like: You create a circuit (series) of at least four or five different exercises, although you’ll catch a lot of people setting up their circuit with 10 or more different exercises. Then you cycle through this series, doing each exercise for a couple minutes. Once you complete the entire set, you’ve completed a circuit. You then start over by doing the first exercise again.
For example, if you’re trying to do a 30 minute workout, you might set up five exercises that you do for two minutes each. That means it takes you about 10 minutes to go through your circuit once. For a 30 minute workout, you’d go through it three times.
Another example would be to set up a circuit with ten exercises. If you wanted to do a 30 minute workout, you can do each exercise for three minutes. Or if you wanted to have a really fast-paced workout, you might do each exercise for one minute… and do your circuit three times.
INSIDER TIP: Be sure to warm up and cool down for a few minutes with light cardio.
The reason for doing a circuit is twofold really:
Beats adaptation. I’ve mentioned this before: You shouldn’t do the same cardio workout at every session, because your body will adapt. If you do circuit training – using different exercises every session – your body won’t be able to adapt. And that means your body keeps your metabolism roaring and the fat burning off.
Beats boredom. This is a biggy. Check it out, one reason that people tend to give up on their fat loss and fitness programs is because they’re not motivated to do it. They’re either bored or they really hate what they’re doing. Circuit training keeps you motivated because it’s fun and makes you feel like a beast. If you ever feel like you’re getting bored, you can just add more exercises, increase the intensity, or shorten the duration between each exercises (so that you’re switching exercises more often).
Join a fitness bootcamp. Check online or check the ads at your local gym. Chances are, there’s a bootcamp near you that includes circuit training. The benefit of joining a bootcamp class is the accountability factor. You’ll feel obligated to go, and your instructor and classmates will keep you motivated.
Set up a circuit at home. You can set up a circuit in your backyard or even at a nearby park. You can use equipment if you want (like a jump rope, a bike and some light dumbbells)… or you can focus on exercises that don’t require equipment.
Set up a circuit at the gym. If you work out when the gym’s not super packed, you can use some of the cardio machines in your circuit. Just be sure to have a backup plan if someone jumps on a machine in your circuit. This must have happened to me damn near 6 times last night.
That’ll do it for now my friend. Next time you’ll find out what types of exercises to include in your circuit, so stay tuned!