Circuit Training Workout: Burn 3. Percent More Calories.
Why We Love Circuit Training. Circuit training is a great boredom buster: Moving quickly from one exercise to the next means your mind doesn't have time to wander or tune out. An all- strength circuit burns 3. A circuit that combines cardio and strength moves will blast fat and sculpt muscle. It can also burn up to 1. How It Works. A circuit is a series of strength or cardio exercises (or both) repeated two or three times with little or no rest between sets. You'll need a watch with a second hand, the cardio equipment of your choice, plus a set of 3- to 5- pound dumbbells. Find the workout that suits your needs below. Putting It All Together. The right circuit for your goal. Goal 1: Melt fat, firm muscles. Do the strength moves for one minute each in the order listed, alternating one minute of cardio that matches your fitness level between each strength exercise. Complete the circuit three times through. Goal 2: Sculpt all over. Do the strength moves for one minute each in the order listed, moving from one to the next without resting. Complete the circuit four times through with no rest in between. Goal 3: Bust boredom, blast calories. Do five minutes each of low- , medium- , and high- intensity cardio (give yourself 1. Perform the circuit twice, switching activities the second time through. To modify for beginners, stick with the lower- intensity activities; more advanced exercisers can do all high- intensity moves. Low Side- Step. Targets: Butt, Legs. Stand tall with feet hip- width apart, arms at sides. Step right foot a stride's length to right side, then squat down, bending both knees and raising arms in front of chest. Stand up, moving left foot toward right foot, hip- distance apart, and lower arms. Continue side- stepping and squatting to right for 3. Kneeling Row. Targets: Back, Shoulders. Hold weight in right hand and kneel on right knee with left leg in front, left knee bent 9. Lean forward from hips and extend right arm down, palm facing in (not shown). Place left hand on top of left thigh. Draw right elbow up toward ceiling, keeping arm close to right side. After 3. 0 seconds, switch leg and arm positions and repeat. Static Lunge with a Twist. Targets: Butt, Legs, Core. Hold weight vertically in front of chest in both hands with elbows slightly bent, feet hip- distance apart. Lunge forward with right leg, bending right knee 9. Remain in lunge and twist to left. Hold briefly, then twist to center. Continue for 3. 0 seconds. Switch sides and repeat. TIP: After each cardio move, rest for no more than 1. Plank Lift. Targets: Core, Legs, Chest. Begin facedown, balancing on elbows and toes with body in a straight line, abs tight. Keeping legs straight, lift hips toward ceiling, forming an inverted V. Lower to start position. Continue lifting and lowering hips for 3. Building Balanced Muscle Tone-Naturally. The Blood Type Diet offers much more than weight loss. And achieving your body's ideal weight is more than just losing fat. I wanted to burn over 50 lbs of fat. My confidence was in the toilet, and I wanted to find an effective way to lose weight. I did not want to burn away muscle. Lose Fat 12 Laws of Fat-Burning Want to see your six-pack again - or for the first time ever? You'll find all you need to know to get superlean in a dozen simple rules. TIP: Organize all of your gear (weights, timer, jump rope if necessary) beforehand so you can move quickly from one exercise to the next. Hand Walks. Targets: Chest, Shoulders, Arms, Core. Burn Fat Save Muscle PainGet into a full push- up position, abs tight, hands nearly touching. Keeping arms straight but elbows relaxed, walk right hand 1 to 3 inches to right, then walk left hand 1 to 3 inches to left. Bring right hand back to start, then left hand. Continue walking hands to complete the set. Advanced option: Walk your hands over a step bench while remaining in full push- up position. Runner's Squat. Targets: Butt, Legs, Shoulders. Holding 3- to 5- pound dumbbells, stand tall with feet hip- width apart. Lift right heel behind you while bending elbows 9. Bend left knee into a squat, raising right arm forward and left arm back. Burn Fat Save Muscle Atrophy
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