If you are looking to achieve a great, lean body and do that while saving time, a good circuit training workout is what you need. It is a form of body conditioning which targets strength training and muscular endurance. It involves a range of 6 to 20 aerobic and resistance exercises performed in a circuit (obviously), in a fast paced class, usually set to music. Circuit exercises are often performed with little or no rest in between depending on the type of circuit you are attempting to complete. You might perform a set of squats followed by a set of upright rows further followed by curls, etc. While some people only consider weightlifting as part of circuit training, other anaerobic/aerobic exercises can be incorporated into the circuit too.

Circuit Training - Barbell Press

There is no one “best” circuit workout; like with every other type of training, the best one for you will depend on your individual goals. In this post, we will be looking at the kind of circuit training that would best suit you if your goal is building your body composition or simply, bodybuilding.

Circuit Training for Bodybuilding

Why circuit?

Experts believe that, since cardio training lowers testosterone, increases cortisol, and eats muscle, it is actually a hindrance for those who look to achieve the best body possible. Which is why most popular training programs designed to burn fat by lifting weights are based on circuit training. The high energy expenditure is usually the reason for performing these routines; however, it has also been suggested that this type of training increases growth hormone production, which leads to greater fat loss.

Circuit Training

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Charted below is a basic variation of this type of training, which is a great place for beginners to start.

Monday & Thursday

  1. Squats – 3 x 10
  2. Military Press – 3 x 10
  3. Deadlifts – 3 x 10
  4. Rows – 3 x 10

*No rest between exercises and 2 minutes rest between circuits.

**Complete in order and then repeat two times.

Squats With Weights

Tuesday & Saturday

  1. Power Cleans – 3 x 10
  2. Bench Press – 3 x 10
  3. Lunges – 3 x 10
  4. Chins – 3 x 10

*No rest between exercises and 2 minutes rest between circuits.

**Complete in order and then repeat two times.

Circuit Training - Chins

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The above is just an example of a beginner’s program that can be successful. Each exercise can be modified to match one’s level of advancement. Training this way is usually a complete system if you would use circuit training for your whole week. However, because circuit training provides an intense, full-body workout, it’s also ideal for those of you who can only work out once a week. Whether you’re someone who can’t decide which class to choose, fancies a challenge or just a refreshing change to your workout routine, circuit training is a great choice. Visit Gympik.com to find the best gyms in your city.

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