If you take a look on YouTube for a workout, you’ll find that they often come in the form of ‘ten-minute whole body routines’ and the like. These are designed as a circuit and they usually incorporate a range of exercises such as squats, clapping press ups, bicep curls and tuck jumps.
In theory, this type of workout can be highly beneficial for both building muscle and burning fat. That’s because it comes very close to mimicking a HIIT workout – encouraging short bursts of high intensity, followed by short resting periods. At the same time, the lack of rest increases the intensity and potentially allows for some real muscle damage and metabolic stress in a short amount of time.
Read on and we’ll see how to design a workout that does work, that uses these principles.
How to Burn Fat With a Circuit
Workouts that are designed to use high intensity intervals combined with resistance training and calisthenics are called ‘metcon’. This stands for ‘metabolic conditioning’ and should in theory improve your metabolism.
If you want to create a workout that falls into this category though, then you need to make sure that you are actually fulfilling the criteria of ‘metabolic conditioning’. This means that you need to be reaching 90-100% of your maximum heartrate during your exercise. You’re not going to do that with lunges and sit-ups, so make sure you include something like tuck jumps, like clapping press ups or like high knees.
The other thing to keep in mind though, is that you can’t maintain 90-100% MHR for more than a minute in most cases. Thus it’s important to provide breaks in your workout routine, so that some stations can be considered ‘active recovery’. An example might be to follow something like clapping press ups with something like plank.
Another tip is to make sure that your circuit targets as many muscle groups as possible. The more different muscle you involve in your routines, the more you will stimulate the body to produce growth hormone and testosterone, which will lead to more muscle growth, even while you’re sleeping.
Another thing to do is to try and alternate the order that you hit each muscle group in so that you are switching from upper body to legs. This means that the body will have to direct blood from your arms down to your legs and back again – getting your heart to work harder and ultimately burning more calories as a result.
Finally, try to avoid adding any complex multi-joint exercises that are prone to injury at a point in the routine where you’re likely to be tired. If you’re going to perform dead-lifts, then make sure that you do so at the start of the workout before you are exhausted. Doing dead-lifts tired is a quick way to snap your back!