Tuesday, March 15, 2011

No time for the gym? Blast fat with this circuit workout!

Some days just don’t have enough hours in it to get everything accomplished. Time is limited and at the gym you are trying to decide if it will be better to do cardio or weights. You can actually do both by doing a circuit routine. Think of circuit training as a two for one deal: It improves your strength and keeps your heart rate elevated due to a higher number of reps, constant movement and minimal rest. You’ll hit all major muscle groups, recruiting more muscle fibers and expending more energy – which leads to faster fat loss. And it doesn’t take a lot of time. Here’s how to do it:
Choose 6 exercises, hitting all major muscle groups (DB squats, Presses, Lunges, etc). Perform one set of each exercise for as many reps as possible then immediately move on to the next exercise. Continue until you have done all 6 exercises, then rest for two minutes. Complete 2-3 rounds. Use a weight that will challenge you, but allow you to finish the rep count..don’t go too light…remember, we grow stronger by challenging our muscles.
Dumbbell Squats              10-15 reps or 45 seconds
Push ups                         10-15 reps or 45 seconds
DB Lunges                       10 ea leg or 45 seconds
DB Shoulder Press           10-15 reps or 45 seconds
Bent-Over DB Rows         10-15 reps or 45 seconds
Tricep Dips                      10-15 reps or 45 seconds
Although circuit training can work up a good sweat, it doesn’t replace regular resistance training, which is the best way to build muscle, and it doesn’t replace a cardio workout, such as on a treadmill or elliptical. However, if you are short on time, or just bored with existing routine, try this circuit two or three times a week. Be sure to leave a day of rest, or cardio only, in between workouts.

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