Circuit training is an excellent way to burn fat becuase it rises your bodies core temparature and uses all your major muscle groups, the larger the muscle group and therefore muscle used the more calories you burn.
Circuit training is a style of training that consists of moderate and high intensity aerobic exercise combined with weights and strength stations, you have a short recovery period in between the intense exercises. The short circuit training recovery period and swapping between upper and lower body movements keeps your heart rate high.
Circuit training can be done anywhere using the bodies own weight for resistance, no equipment is really required, a set of dumbells and maybe a skipping rope could be usefull but are not essential.
Warm Up
It is essential to warm up properly before any exercise, warm up gradually to avaiod injury and get the blood flowing around your body do 5 Minutes skipping, running or some other kind of cardiovascular activity to warm up.
Try to control the movements described below - don’t jerk
Dips – Find a chair and put yours hands on it behind you, beginners will probably want to bend at the knees people a bit stronger can keep their legs straight using your arms lower yourself up and down.
Squats – Stand with your legs shoulder width apart Knees slightly bent then lower yourself up and down. People a bit stronger can stand against a wall or hold dumbells for resistance, just make sure the wall is not too rough.
Chin-ups – Find a bar about shoulder height then put yours hands on it with an underhand grip and pull yourself up and down. Beginners will won’t to use a chair to support some of your weight.
Lunges – Stand in the squat position then put one leg about 4 foot lenghts in front of the other and lower yourself up and down alternatively.
Push-ups – Put your hands level with your shoulders in front of you on the floor pull your belly in feet behind you and then push yourself up and down. Beginners and ladies will want to do these on their knees.
Split squat – Like lunges but put one leg behind 2 feet and one in front 2 feet.
Lateral raises – Like chin ups but put your hands shoulder width apart gripping the bar overhand. Remember you will probably need to use a chair to start with.
Do 12-15 Repetitions of each exercise, remember don’t rest much and then repeat the whole lot 2 or 3 times do it all 3 times a week with a days rest in between. Once you can do it all comfortable consider upping the amount of repetitions or get someone to time you 30 seconds for each exercise doing as many repetitions as you can.
Do some abdominal crunches and lower back exercises followed by 5 minutes running or skipping to cool down.
