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Video: Which Workouts Help Reduce Body Fat
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Which Workouts Help Reduce Body Fat
Which Workouts Help Reduce Body Fat
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Which workouts help reduce body fat

In order to get rid of excess fat stores, or at least reduce their volume, there is a fairly simple and effective method known as circuit training. This kind of training is good for the first months of training. It will help prepare the body, strengthen muscles and make you more enduring.

What is Circuit Training

From the name it is clear that there was a circle here. During this workout, you work the muscles of the whole body, performing the exercises sequentially - one after the other, and when you are finished, you repeat the entire cycle in a circle.

If in a regular workout you do several approaches for each exercise, for example, three sets of squats with a minute rest between them, and only then move on to the next, then in circuit training you have only one approach for each exercise. For example, you did a set of squats and immediately go to push-ups without rest, after push-ups to the next exercise. When you finish the list, you repeat the whole cycle from the beginning.

Which workouts help reduce body fat
Which workouts help reduce body fat

The number of exercises in a circle can vary from 4 to 8. The more exercises, the fewer circles. For example, if you have 8 exercises in your workout, then 3-4 circles will be enough. And if there are only 4 exercises, then there are more circles - 6-8. The number of repetitions is 10-12 for each exercise.

In circuit training, the rest between exercises should not exceed 10 seconds. This time is enough to take a breath and change the shell. Rest is only between circles - 1-2 minutes to recover before repeating the exercise cycle.

What is Circuit Training
What is Circuit Training

The high tempo of the workout excludes the work with heavy weights. Beginners perform exercises mainly on simulators, with dumbbells and their own weight. Trained people mainly use dumbbells and a barbell, but, if necessary, reduce working weights. Fat deposits decrease, muscle mass may also go away with them, but against the background of losing weight due to fat, its losses will be insignificant. In order to avoid loss of muscle mass, you should not train in this mode for more than 45 minutes. Bearing in mind that muscles grow only from the use of heavy weight, and circuit training is aimed more at developing endurance, it is advisable to first take a circuit training course and part with fat mass, and then start building muscle.

Pros of circuit training

Circuit training is good and convenient in that they:

Suitable for men and women;

  • Exercises can be selected individually, taking into account the peculiarities of the structure of the body;
  • Speed ​​up metabolism;
  • Maintain the volume of muscle tissue;
  • Improves aerobic and muscular endurance;
  • Reduce fat and excess fluid
  • They can be performed in the gym, at home, and even outdoors.
  • Pros of circuit training
    Pros of circuit training

    How to do circuit training

    As before any workout, it is necessary to warm up before the circular complex, the warmed-up body will more easily transfer the load.

    If the task is to get rid of body fat, it is necessary to work out all muscle groups in one session. This will allow you to burn more calories. 70% of the exercises should be complex multi-joint exercises, and 30% are dedicated to single-joint exercises. You can do a hundred crunches and the same amount of curls for the biceps, but this will not give the effect that 30 squats and the same number of push-ups will bring. Remember, it must be difficult for you.

    Training should create metabolic stress, but the body gradually gets used to the stress. To avoid this, start with a small number of circles and increase them every week. Feel free to increase the weight of the projectile if it is easy for you and you are sure of the correct execution technique. Change the exercises and their sequence in the circle periodically.

    How to do circuit training
    How to do circuit training

    However, remember that the first in the circle should be heavy multi-joint exercises that will make you sweat a lot. Women can start with hip exercises, men with chest exercises. Always start with the one that requires more strength and energy.

    Circuit Training Exercises

    Chest muscles: push-ups or bench press;

    • Thigh muscles with an emphasis on the front surface: weighted squats, lunges with weights in place, back or in motion;
    • Thigh muscles with an emphasis on the back surface: Romanian traction, hyperextension, leg curls, gluteal bridge, King's thrust;
    • Back muscles: pull-ups, traction of the upper and lower blocks;
    • Muscles of the shoulders: bench press sitting and standing up, raising arms with dumbbells through the sides, push-ups "corner".
    • Core muscles: twisting the body, lying on a bike, raising arms and legs from a prone position, planks.
    • Circuit Training Exercises
      Circuit Training Exercises

      Examples of workouts for the gym and at home

      Standard circuit workout for the gym:

      3 circles, 8 exercises, 10 reps each.

      There is no rest between exercises, rest between circles is 1.5 minutes.

      Warm up: 5 minutes of cardio and joint exercises.

      The main part of the workout:

      1. Weighted squats;
      2. Weighted lunges in place;
      3. Hyperextension;
      4. Vertical block thrust;
      5. Horizontal block pull;
      6. Dumbbell bench press;
      7. Raises of arms through the sides;
      8. Twisting on the press;
      9. 3 minutes of brisk walking on a treadmill.

      After that, rest and repeat the exercises in the same sequence two more times.

      Cool Down: Stretch all the muscles that you worked on.

      Standard Gym Circuit Workout
      Standard Gym Circuit Workout

      Standard bodyweight circuit training:

      3 circles, 8 exercises, 10 reps each.

      There is no rest between exercises, rest between circles is 1.5 minutes.

      Warm-up: 5 minutes of light aerobic exercise such as walking in place with high knees, running in place, jumping and joint exercises.

      The main part of the workout:

      1. Squats;
      2. Back lunges;
      3. King's thrust;
      4. Australian pull-ups;
      5. Traction of fitness rubber for the head;
      6. Pushups;
      7. Push-ups "corner";
      8. The bike is lying down;
      9. 3 minutes of light aerobic exercise.

      After that, rest and repeat the exercises in the same sequence two more times.

      Cool Down: Stretch all the muscles that you worked on.

      Standard bodyweight circuit training
      Standard bodyweight circuit training

      In addition to circular exercises, which are enough to be carried out 3 times a week so that the muscles have the opportunity to recover, it is necessary to follow a diet in which sweets, starchy foods, fast food and carbonated drinks must be excluded from the diet.

      Author: Irina G. (specially for Calorizator.ru)

      Copying of this article in whole or in part is prohibited.

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