Circuit training exercises for fat loss

 

Getting in better shape for summer is on the minds of many folks these days. Over the past 2 decades of training people I can tell you that the best workouts for getting in shape fast will always incorporate the following training methods:

 

 

  1. Supersets
  2. Circuits

 

Supersets are when you perform two exercises back to back with no rest in-between.  There are several ways to perform supersets but two methods that I like best are- upper/lower supersets (where you perform an upper body movement followed immediately by a lower body movement) and push/pull supersets (where you perform a horizontal or vertical pushing movement followed immediately by the corresponding horizontal or vertical pulling movement).

Circuits are when you perform 3 or more exercises in a row with little to no rest in-between. These exercises may involve one or several parts of the body depending on the result you are trying to achieve.

For example, if you are trying to increase the size of an individual muscle group you may combine 3 exercises that all target the same muscle. On the other hand, if your goal was fat loss you may choose to target separate muscle groups within the circuit.

This is why it is important to know what kind of look you are trying to achieve and why I love weight training so much- you can literally sculpt your body into the look you desire. This cannot be done with cardiovascular exercise alone.

Today I am going to demonstrate for you a fat loss workout from my ebodi coaching program involving circuits. You do not need much equipment for this workout but you will need a barbell, bench and dumbbells. Personally I have found that this is the minimal equipment required for optimal results. While some programs these days advocate bodyweight only movements I have never found those types of workouts to be very good at producing measurable results over the long term. Your muscles will respond best to progressive overload. This means that the stress imposed upon the muscles must increase over time. You simply cannot do this with bodyweight only training. In fact, with bodyweight only training the resistance will actually decrease over time as you lose weight!

Okay, on to the circuit training workout. Here is a video I shot of a fat loss workout-

 

 

 

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This post was written by

Bruce – who has written posts on Cutting edge muscle building and fat loss secrets.
bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

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About

bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

5 Responses to “Circuit training exercises for fat loss”

  1. Larry says:

    do you have any exercises instead of the squats and dead lifts. I have had 5 knee surgeries and it is recommended that I do not do them.

    • admin says:

      Hi Larry. That’s a tricky question to answer without seeing you in person. However, I have worked with several clients who had knee problems and always found a way to work around the issues. Here are some alternatives however please keep in mind that the goal should be to perform a pain free squat so by no means do I think they should be abandoned altogether. I recommend you begin focusing on strengthening your calves and hamstrings as they provide strength to the knee joint. Romanian dead lifts may be a viable option but you should also try various forms of knee flexion such as leg curls (using various positions). Step ups using various heights should also be attempted. Apply progressive resistance to these movements and you should see an improvement. Allow pain to be your guide- if it hurts stop doing it! Don’t neglect flexibility training as this can affect how you walk, move etc and will impact your knees.

    • admin says:

      Hi Larry
      It depends on the current condition of your knees. Your physiotherapist may have you only focus on knee flexion (for example standing leg curls) or adduction/abduction. It would be best to seek one on one guidance for this.

  2. Thank you for sharing this. I believe in circuit training as well because it cuts exercise time while doubling your results for fat loss. This is what I did for about 6 months until I achieved my desired weight. Now I am just maintaining it.

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