With so many different theories, methods and conflicting studies, it’s hard to know what is right and what is wrong when it comes to training for weight loss. The truth is that different kinds of training work differently for each person; personality, body type and mental toughness are all factors in which play a vital role in a successful workout regime. I believe that circuit style training is the best way to cover all aspects that are important to weight loss.
Here is an idea of a great circuit using minimal equipment:
- 400m jog/sprint/row or 1km bike sprint or 2 min stair climb
- 12 push ups
- 12 squat jumps (or squats)
- 20 walking lunges (10 on each leg)
- 30 seconds Chair wall hold
- 12 tricep dips
- 30 core climbers
- 1 min plank
The aim is to do the full circuit without resting between exercises. Do the circuit without any rest between each exercise, but once you have completed the circuit have a 2 min rest, or longer if you need, and then repeat 3 or 4 times.
Depending on your long-term plan, you can use this circuit as a foundation and modify it to what suits your goals and body type. If you want to get:
Stronger – use weights with squats and lunges, increase resistance on bike or use incline with treadmil
Leaner – increase the reps and don’t use weights, sprint whether it be on the bike/treadmill/stairs
Fitter – really try and manage your breathing. Between exercises and sets, breathe in through the nose and out through the mouth, consciously trying to slow your heart. The quicker you can slow down your heart rate, the more efficiently your body will recover and you will slowly need less and less time to recover.
If the above circuit looks too difficult, slow it down and do it in your own time. Make it a goal to get through it faster or without stopping.