When it comes to getting well developed and visible six pack abs, there are no other routines like circuit training routines. Not only is circuit training the most effective method of burning fat, but it is also the most flexible and time efficient way to do so. The notion that you are two busy or can’t afford a gym membership is no longer a road block. Circuit training routines can be done from the privacy of your home, office, or anywhere you have 15-20 minutes and a little bit of free space.
What is Circuit Training?
A combination of high-intensity aerobics and/or resistance training designed to be easy to follow and target fat loss, muscle building and cardiovascular. This type of training requires that you perform a combination of different exercises in circuits with little to no nest inbetween.
Circuit training routines – True or False
Circuit Training Routines burn muscle – False
Not only is this legend false, it is also the complete opposite of the truth. Circuit training is actually a great way to increase natural human growth hormone, testosterone, and build muscle.
Circuit Training is only effective if done with weights – False
Although this type of training can be done with light or heavy weight depending on your fitness goals, bodyweight circuits are the most popular for cutting fat/losing weight while keeping muscle.
Circuit Training doesn’t burn as much fat as steady state cardio – False
Not only does circuit training burn more fat than steady state cardio, but it does so in half the time.
Now that you are a little more with circuit training, here are a few of the routines that I do from home. These routines typically take about 15-20 minutes and are easily done in any small free space.
Circuit Training Routines that can be done from home: I will list 6 exercises per routine; each exercise should be done back to back with 5-15 seconds of rest in between. Once you complete the last exercise in the circuit, take a 1-2 minute break and repeat. Try to do this as many times as your body allows for best results. Each exercise will either be performed for 10 repetitions or 15 seconds at high intensity.
Run in Place
Lunges (In Place)
CTR #3 (Advanced)
These circuit training routines are designed by and for me personally, feel free to customize the routine in order to fit you better. This type of training is very exhausting when performed at high intensity, if you are a beginner I would suggest pacing yourself at first and increase the intensity as you go.