If you’re looking for the ultimate way to burn fat, look no further. We’re going to show you an excellent template to get you started on crafting your own workout. We’ll include some examples to help you get started.
When making your own circuit, you need to look at the different kinds of training and nutrition that goes into them. This can help you figure out how to create your own that will work for you. You should always experiment and build your circuit, which is something all gym rats need to do.
So, with that said, what’s the best way to build a fat-burning circuit that will give you the best results. Before we do that, let’s discuss the benefits.
What can a fat burning circuit do for you? If you said that it can help you burn fat, you’re correct. It’s a combo of fast workouts that will make your metabolism go wild and keep your fat melted off during and after the workout. It will burn fat in no time, and you won’t be able to rest because it’s a circuit.
Besides burning fat, this circuit is great because you don’t need too much equipment. Your gym should have everything you need, even if it’s a cheap one. All you need is barbells, kettlebells, dumbbells, TRX trainers, rack bars, and the weight from your body.
Another great advantage to a fat burning circuit is that it always keeps your body guessing. As you should know, a variety of exercises can keep you from plateauing. When you reach a plateau, your body is used to the workout, and it becomes less effective. But by changing your circuit up, you can avoid that.
To begin with your circuit, select the basics that you know, and you can begin from there.
How to Build the Ideal Circuit
Now that you know some of benefits, let’s look at some basic pointers on how to build your own circuit. They’re easy to do, and will give you the advice that you need to create the perfect circuit.
Mastering the Five Elements
A circuit has five main elements, and they are similar to elements in other training program. The five elements are:
Lower body hip hinge
–Squats are included when it comes to working your lower body. By beginning your circuit with a huge lower body workout, it will stimulate the metabolism and move your heart rate. A few good ones include kettlebell swings, pistol squats, step-ups, jump and split squats, reverse and lateral lunges, static, walking, barbell back and front squats, prisoner, and so much more.
Upper body pull
-Many trainers tend to push when they should pull, so pulling is essential. While you can switch the order of this, it’s good to target it if it’s a weakness, as it will help improve it more. A few examples include pull-ups, inverted rows, dumbbell and kettlebell rows, renegade, TRX trainer barbell and rows, and deadlifts using a dumbbell or kettlebell.
-You need to push if you want to pull. There are plenty of good push exercises that will burn fat and gain muscle, making it great for your circuit.Pushups of any kind are ideal, include diamond and TRX trainer. Dumbbell and kettlebell, shoulder presses work as well, and so does the TRX trainer fly.
-You need core in order for a complete circuit. Many think that it slows down the pace, but that’s never the case. Many of the core moves require you to focus, such as planks, and it will push your efforts to their limits. A few good core workouts include any sit-up, crunches, planks, leg raises, windshield wipers, twists, and pikes. Get that core going!
-Now it’s time to do some cardio. Being a circuit that burns fat, you better believe that you’ll need to implement some cardio in order to get those calories really shedding. You can start traditionally and use a treadmill or run outside, but biking, elliptical, shuttle runs, jump rope, and rowing are even better cardio workouts.
Choose Your Exercises and Rotate Them
Now it’s time to pick. It shouldn’t be that hard for you to choose. Begin by picking the exercises that you’re accustomed to, and go from there. As always, learn new exercises as well, but don’t put them in the circuit until you’re ready to work out.
In fact, you should rotate your exercises over time. Take some out, add new ones, change the order of them, and you’ll see the benefits. Your body will be pushed to its limits if you do that, trust us.
The amount of time that your circuit will take depends on a few factors. You need to time depending on how much time you have available, how experienced you are, how much shape you’re in, and other factors. A good philosophy to have is to start simple and make it longer and more complex at a gradual rate. Don’t work out more than you can handle, or else it will burn you out.
Days Per Week Matter
Now it’s time to see how many days a week you’ll be working yourself. This will depend on a few factors, such as the amount of experience you have, how much time you have available, and the goals that you have. You should increase the intensity of the workout over time, and make sure that you plan your workout week, or else something may happen that will mess up your schedule.
How should you go about progressing on your circuits? Do you want to make them longer, have more sets or reps, or do you want to increase the resistance? Once you’ve adapted to the routine you’re currently on, try changing it to something more advanced, lower how long you rest, add weight to your circuits, or try more advanced exercises. This will help you progress.
A Few Good Circuits
You now know what makes a good circuit, so let’s look at some set examples in order to get you some inspiration. Here are three circuit ideas of different fitness levels that you can try. Just remember to give it all you got, and don’t do a move unless you know how to perform it in good form.
Consisting of 1-3 rounds, with a minute rest between each. Start by doing 10 prisoner squats, 10 inverted rows, 15 push-ups, 10 floor crunches, two minutes on the stationary bike, and then rest!
It should consist of 2-4 rounds with a minute rest between each. Begin by doing 10 reps per leg of jump split squats, 10 renegade rows, 15 push-ups, feet elevated, 10 hanging leg raises, and finish by running on the treadmill for two minutes.
Consisting of 3-5 rounds with just 30 seconds between each, this one will test your limits. Do 10 box jumps, 15 reverse-grip chin-ups, 10 TRX trainer push-ups, 10 windshield wipers, and five sprints!
So now you know how to build a fat burning circuit that works. So what are you waiting for? Get out there and plan your circuit, and then work your butt off!