Bodybuilding.com Information Motivation Supplementation
in:
Fat-Loss Circuit Training - Try It Now!

Experience a training technique so powerful you can literally feel your metabolism firing up and burning fat! This type of activity will get your heart going faster... do not doubt it. To learn more about this training continue on right here!

By: Nick Nilsson

Now is the time to try this revolutionary fat-burning, metabolism-boosting training technique! Experience a training technique so powerful you can literally feel your metabolism firing up and burning fat!

Want to burn off that holiday weight gain as quickly as humanly possible? Fat-loss circuit training is the best place to start.

Fat-loss circuit training is a program of my own invention. I developed it for losing fat quickly. It's challenging but effective!

It's also one of the core components of my extremely powerful "Metabolic Surge - Rapid Fat Loss" program.

Fat-loss circuit training is simple once you get the hang of it, but it can be one of the most demanding (and most extraordinarily effective) styles of training you can do.

Circuit Training!
Circuit training is an excellent way to simultaneously build strength and stamina. Full workout circuit included!

If you're familiar with normal circuit training (with timed, light-weight intervals), please put aside any notions you might have of how this program works.

You will not only be harnessing the muscle-building and metabolism-stimulating power of intense, full-set weight training (not the typical light-weight, timed intervals of normal circuit training), you will also be incorporating the great calorie-burning effects of cardiovascular training.

The proper combination of the two styles (weights and cardio) into one workout is, quite simply, phenomenal for fat burning.

In order to use fat-loss circuit training, you will need access to both weight equipment and cardio equipment (and/or benches or stairs), preferably located in fairly close proximity to each other.

This type of training is harder to do in a crowded gym; it will involve you moving back and forth quickly between different pieces of equipment. If someone is waiting to use your cardio machine the moment you step off, it will defeat the purpose of the workout.

This technique is best used in a fairly uncrowded gym where you have more freedom to use equipment or, better yet, in a home gym with weights and cardio equipment and no one waiting for anything!

If you do work out in a crowded gym, I will tell you exactly how to get around it.


How The Training Works

  • Essentially, this is combined circuit/interval training.

  • You will be going back and forth between your weight training exercises and one cardio exercise for the duration of the workout.

  • Your rest period for weights will be your cardio and your rest period for cardio will be your weights.

  • You will be doing some sort of activity for your entire workout without any break!

This Combination Is Effective For A Number Of Reasons:

  1. It forces your body to burn calories continuously during the workout.

  2. It utilizes resistance training and cardio training so you get all the benefits of both in one workout.

  3. By forcing your body to work like this, you dramatically increase your metabolism leading to increased fat burning long after the workout (moreso than either weights or cardio alone).

  4. It saves time - you get both your weights and cardio in the same amount of time as your regular workout.

  5. You will still be able to use heavy weights in your weight training, helping to preserve muscle mass.


How To Do It

Step 1 - Set Up

    For the most efficient workout possible, try to have most or all of your exercises pre-set and ready to go. The less time you spend on preparation during your workout itself, the more effective that workout will be, especially since you want to be continually active throughout the workout.

    You can use any type of cardio that is convenient and enjoyable to you, be it a machine, stair stepping, or even a skipping rope.

    If you are working out in a crowded gym, try to claim an area for yourself and focus on dumbbell exercises. You won't have to wait in line to use any weight machines that way.

    If you don't have access to convenient cardio machines, you're going to have to go low-tech. You'll need to do stair-stepping (stepping up two stairs then back down works well), bench-stepping (step up onto a flat bench or step platform then back down. Ex - shown with barbell.) or rope-jumping (be sure you're not close to anyone if you choose this).


    Click To Enlarge.
    Stair-Stepping

    These approaches work just as well as cardio machines and allow you to perform this training style in a busier setting.

    If the stair-stepping method is what you need to use, have a look at the stepping pattern demonstrated on this page.

Step 2 - Warm-Up

    Do a few minutes of low-intensity cardio as a warm-up. You may wish to do a few light sets of a few of the exercises you'll be working with before you start into it though. Don't tire yourself out, just get a light sweat going.

Step 3 - Start With 30 - 40 Seconds Of Moderate Intensity Cardio.

    This could be setting a stair machine to a level that is not easy but is not so challenging that you're going to exhaust yourself right away. Watch the timer on your machine and go for approximately 40 seconds (I say approximately because there will generally be a slight lag time when you step on and off).

    Many cardio machines have a "rest period" feature where you can leave the machine on and it will not erase your program while you have stepped off. Normally, this is about 2 minutes. This should be enough time to complete your weight set.

    If you are using a machine such as a treadmill or stair machine that you will leave on with the timer running, just watch the time counter on the machine and keep track of when you get on it to get the designated period.

    It may require a little mental math! You can also use your own stopwatch or timer on your watch to keep track (this is easier). Start the timer when you start the cardio.

    Many machines also have a feature that runs through a series of time periods. I've found on the StairMaster, if you set the length of the session to 20 minutes, this results in a 40-second time period making it perfect for judging your cardio periods.

Step 4 - Do A Set Of Weights.

    Go as quickly as you can to your first exercise. Do a set of the first exercise on your program for the day. Do this with no rest, going from the cardio immediately to the weights. Do all your reps until you start to approach muscular failure.

    While this is definitely still intense weight training, don't push yourself to muscular failure as you would in your regular training. Due to the high training volume we'll be doing in this program, pushing to failure on every set will compromise muscle recovery.

    Also, be sure to use proper form and tempo when lifting the weights. Don't rush your weight sets - perform them with the same form and speed as you would if you were doing a regular set in your training. Fast, light or sloppy weight sets are not what we're looking for here.

Step 5 - Go Right Back To The Cardio.

    Get back to the cardio and do another 40 seconds of moderate-intensity cardio.

Step 6 - Repeat The Cycle For The Duration Of The Workout.

    You will be going back and forth continuously between cardio and your weight training exercises, using the cardio as the rest period between your weight sets.

    What this means is that over the course of your workout, you'll be burning calories via cardio and weights and you'll be working your muscles with intense, heavy weight training as well. It's tough training but effective!


Notes

  • As you improve your cardio ability, you can choose to increase the intensity of your cardio training between sets. You may wish to start at a lower level and gradually increase the resistance over the course of the workout or start at a higher level and keep it there.

    It is perfectly acceptable to keep it at a steady, moderate level, however.

  • This fat-loss circuit technique can be used with nearly any form of cardio exercise as long as it is convenient to go back and forth with the weights. The real key here is to maintain activity for the entire workout.

  • Keep your workouts to no more than 45 minutes at the most when doing this type of training. Any more than that and you will be breaking yourself down too much.

    It's an extremely demanding form of training as you'll be working every major energy system in your body. You will also find it will crank your metabolism up pretty seriously!

Don't Let Your Metabolism Fall!
These are the top ten ways you can boost your metabolism and keep it high - even through Fall.
[ Click here to learn more. ]

Sample Routine

Fat Loss Circuit Training Sample Program
Bodypart Exercise Sets Reps Notes
Back Barbell Bent-Over Rows or Seated Cable Rows 6 6-8 Be sure to keep your lower back arched and tight when performing either of these exercises.
Chest Flat Barbell or Dumbbell Bench Press 6 6-8 Don't bounce the bar off your chest as you lower it down. As well, don't bang the dumbbells together at the top.
Biceps Standing Barbell Curls or Dumbbell Curls 4 6-8 Squeeze your biceps hard at the top and don't swing the weight. Use a shoulder-width grip on the bar for best biceps contraction.
Calves Standing Calf Raises or Seated Calf Raises 4 10-12 Perform this movement under control. Don't bounce out of the bottom and be sure to give your calves a good squeeze at the top.
Cardiovascular Training
Activity Comments
Fat Loss Circuit Training Take no rest as you move between 40 seconds of cardio work and your weight training sets. Have everything set up and ready to go with your exercises as much as possible. If you are in a crowded gym and must wait for equipment or are unable to pre-set, just do the best you can.

Your new body is waiting for you!

Fat-Loss Circuit Training - Try It Now!
BetterU@fitstep.com

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To Nick Nilsson's Main Page

Back To The Articles Main Page.

Related Articles
The Ultimate 30-Day Beginner's Guide To Fitness
Fix Your 9 Biggest Training Mistakes
8 Major Mistakes Limiting Your Muscle Growth



RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
6

Out of 10
Good
12 Ratings

1

Comment

Showing 1 - 1 of 1 Comment

(5 characters minimum)

      • notify me when users reply to my comment
garageworkout

Rep Power: 0

  • rep this user
garageworkout

excellent workout , thank you . Did it yesterday and can really feel it today, so much so that i couldn't workout today.
Interestingly, the calories burned in 55minutes were the same as I burn on a normal strength or cardio workout but I have not felt such a post exercise effect since I was a
youngman. THank again.

Article Rated:
Jan 7, 2013 10:57am | report
 
Showing 1 - 1 of 1 Comment

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com