Circuit training workout routine

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-02-08

Target of the workouts: weight loss

Objectives of the workouts:

1. Remove body fat and preserve muscle.
2. Develop strength endurance.
3. Strengthen the cardiovascular system.

Methods of execution: in a circle

Duration: approximately 2 months.

Difficulty: (heavy)

The plan presented here is a circuit training method for the gym. It is quite complex and not suitable for beginners.

The essence of it is that you perform all 10 exercises without rest, doing one set of each exercise. This creates one mega set. Then you rest for 3-6 minutes and repeat everything in a circle (more about the circuit method here). You should complete between three to five such rounds. The intensity should be such that you complete 4 rounds in an average of 1 hour. This is very challenging, but quite feasible for average fitness enthusiasts. A major drawback of this program is that the gym should have few people so you have immediate access to several machines, dumbbells, and barbells.

Now, a bit about the physiological aspects of such circuit training in the gym. The fact is that training at this intensity resembles aerobic exercise more than strength training. This means, in essence, that it is strength aerobics. Consequently, during the workout, your average heart rate will be around 120-160 beats per minute, which is typical for moderate-intensity aerobic exercise. This heart rate is most conducive to reducing subcutaneous fat. At the same time, you are working with weights and training your muscles, thereby preventing muscle tissue breakdown. Even though you will be working with light to medium weights (you simply won’t be able to use heavy ones) – this will be enough to prevent your muscles from burning away.

Although this plan includes two workouts per week – this is the minimum. Ideally, you should train at least three times a week. You can even do more. You simply alternate these workouts. A double option is also possible. For instance, Monday and Tuesday, then repeat those workouts on Thursday and Friday. The load is evenly distributed across all muscle groups. I have not focused on legs or arms. For weight loss, a comprehensive impact on the body is necessary, rather than fixating on any one body part.

If you perform each set for 15 repetitions, with four rounds in one hour, you will complete 600 lifts (15 10 4). That’s 10 lifts per minute, corresponding to quite an intense workout. However, you are not limited to fifteen lifts; you can gradually increase to 20-25. Initially, you can even perform just 10-12 lifts per set.

Overall, the plan is tough, and you will have to work hard, but in about two months, I think you will start to see the first results. I will reiterate that this plan is not designed for beginners. There is a risk of simply overtraining and developing a dislike for all these workouts. But if, despite your inexperience, you are passionate about losing weight, you might want to start with a simpler program - Workout routine for weight loss.

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