You can structure your session based on spending a specific amount of time at each stations, performing a specific number of reps at each station, or a mixture of both, Wilking says. It really is a fast-track to reaching your fitness goals!Ĭircuit workouts typically consist of five to 10 stations, each of which corresponds to a muscle group or cardio. In other words, circuit training burns calories quickly (around 200 to 300 in 30 minutes, according to Harvard Medical School), which is good news for anyone sweating with weight-loss goals in mind.įinally, if you're focused on improving your athletic performance, circuit training may help increase your VO2 max, or the amount of oxygen your body can consume at a given time, according to research published by the American College of Sports Medicine. It's the perfect combo workout for torching body fat and building muscle at the same freaking time Oh, and did I mention how efficient it is? Circuit training allows you to work on both cardio and strength training simultaneously. Plus, because there are countless ways to customize your workout, it's ideal for all fitness levels, too. Whether you're in a gym or at home, you can circuit train with dumbbells or even just your bodyweight, says Wilking. The result: You score a better, more complete workout.Īnother perk is that you can do circuit training anywhere. Basically, you won’t have a moment to get bored and hop on your phone (except to hit the start and stop timer). The first benefit of circuit training is what Wilking calls the “anti-scrolling” effect it has on people. What are the benefits of circuit training? That’s different than interval training, in which you alternate between high-intensity moves and low-intensity exercises or rest periods. Typically, you won’t need much of a break in between stations because each station (and exercise!) within the circuit targets a different muscle group or purpose, whether it’s strengthening your legs or challenging your cardio, says Wilking. Here are a few key stations you'll find in a good circuit training workout: On the contrary, “circuit training is a workout based around stations that you move through continuously, with little or no rest between them,” explains Ash Wilking, Nike trainer and Rumble instructor.īasically, you'll set up stations for different types of exercises, work at each for a set amount of time, and rotate from station to station quickly, keeping your heart rate up while challenging different parts of your body. Though people sometimes use the terms "circuit training" and " interval training" interchangeably, they're not the same thing. If you want to jump right in, it's also got 15-, 25-, and 45-minute pre-programmed circuit training workouts ready for you to crush.
CARDIO WORKOUT FOR WEIGHT LOSS AT HOME HOW TO
No matter what your individual workouts look like, circuit training consistently can help you burn fat, build muscle, and beat the boredom of same-old, same-old fitness routines.Ĭonsider this your guide to all things circuit training-from the benefits of this workout style to how to plan your own sessions.
CARDIO WORKOUT FOR WEIGHT LOSS AT HOME FULL
More good news: You don't need to be a trainer to create at-home circuit-training workouts that are every bit as fun as they are effective-whether you've got 10 minutes to sweat or a full hour to get after it.
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