July 11, 2012

Wellness Wednesday -- Alli's Aerobics

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 in between.

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.

CTR #1

Mountain Climbers
Burpees
High Knees
Squats
Push Ups
Jump Squats

CTR #2

Run in Place
Vertical Jumps
Half Burpees
Lunges (In Place)
High Knees
Horizontal Jumps

CTR #3 (Advanced)

Squats
Jump Squats
Push Ups
Vertical Jumps
Mountain Climbers
Burpees

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