Burn Fat with Circuit Training

Posted: April 24, 2011 in Cross Training, Training, Weight Loss
Tags: , , , ,

Circuit training is one of my favorite workouts because you can burn a lot of calories and fat while doing a challenging workout with plenty of variety. Circuit training combines high-intensity cardio exercise with strength training exercises to give you a vigorous workout that improves your strength, endurance and cardiovascular fitness.

Add weights to your squats for more intensity.

Here’s a sample 30-minute circuit training workout for runners:

5-minute slow jog to warm up

3 minutes of fast-paced running, at about 85 percent exertion level

2 minutes of push-ups, modifying to do push-ups on your knees if needed

3 minutes of fast-paced running

2 minutes of squats, using dumbbells if you want to add difficulty

3 minutes of fast-paced running

2 minutes of crunches

3 minutes of fast-paced running

2 minutes of lunges, alternating legs

5-minute slow jog to cool down

You can substitute different strength training exercises to target areas of your body that you want to tone. Planks, bicep curls, triceps extensions, chest press and side planks are some other exercises you may want to consider.
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Comments
  1. gloriadelia says:

    Thanks for the advice. I’ll adapt this to my bike. I’m an RPM-er, training to be an instructor, this sounds like a good way to stay fit. Question: why are you running over the cab in the picture on the left?! Was there a traffic jam during a marathon?

    • Marnie says:

      You’re welcome, glad to help! I think you can use these ideas for biking and other exercises as well. HAHA, good question! That was the Men’s Health Urbanathlon, which is basically an urban obstacle course within a 10-mile race. It was really challenging yet fun! Happy biking to you!

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