Harmonize Fitness
Harmonize Fitness

Advanced training techniques: circuit training

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Using circuit training is one of the best options you can use for fat loss and getting lean, it can be more effective than steady state cardio.

If you are one of those guys who hates cardio and are looking for a way to lose fat and get lean you can use circuit training, research shows it´s as effective as HIIT cardio so you don´t need to be doing those long boring sessions and you don´t have to do sprints or any other crazy HIIT cardio if you don´t like it but it doesn´t mean that circuit training is easy because it´s not, it´s actually harder.

There are some programs that you circuit training based on cardio exercises like sprints, jump rope, burpees, jumping jacks and even when they are effective to lose a lot of weight I don´t consider them to be the best option, programs like this are consider to be the most intense and effective at helping you lose a lot of weight and the reasons are simple, you burn a lot of calories and follow low calorie diets.

There are so many training techniques and tools you can use according to your goal, circuit training is one of them specially for fat loss. Using resistance training in a circuit workout gives you amazing benefits by helping you burn fat but making sure that you preserve muscle and working on some endurance too.

Working around 8 to 12 reps for circuit training is the best option and using compound and bodyweight movements to work more muscles on each exercise, you can do full body workouts or split workouts. If you do split workouts you can choose 3 or 4 exercise for each muscle for example, if you are training chest you can do pushups, followed by bench press, followed by dumbbell flyes and low cable flyes do the four of them one after another without rest in between, once you´ve done the four exercises you take a rest. You can also do this with full body workouts you can do pushups, pull ups and squats one after another without rest until you´ve done with them.

Some people only consider the outside, the way they look is their priority and if that´s your goal it´s great but there are others who want to be a more complete athlete, they want to perform better, they want a great physique that is useful in every situation. This is possible with circuit training. Over all conditioning and improving performance are both achievable with this type of training.

Circuit training means doing one exercise after another without rest in between or minimal rest, you can choose 4 exercise and do them one after another and taking some rest after you´ve finished the four exercises. This type of workouts increases your metabolism and you get more work done in less time.

The best thing about circuit training is that you can combine power and endurance while getting shredded at the same time being able to perform better. In circuit training you can combine strength with cardio in the same circuit, you can focus on one or two muscle groups or full body workouts, there are many different combinations and possibilities, if you love intense workouts that keep you moving and that increase your heart rate this is an excellent option.

You won´t see many people doing circuit training because it´s tough but if your goal is to get lean and ripped this is an awesome  way to do it, you won´t only be able to lose fat, you´ll improve your overall conditioning and preserves muscle, you can include some strength or hypertrophy exercises.

Circuit training workouts can last about 20 to 30 minutes, it´s not recommended to go longer because you´ll be working hard in every circuit and your hitting your muscle some way and heart rate is up. You can use this workouts instead of cardio and I actually consider it a better option than giant sets or supersets for fat burning. There are some differences between giant sets, supersets and circuit training. Giant sets and super sets can be used to gain muscle focusing on sarcolpasmic hypertrophy and circuit training works better for endurance.

The best type of training will always depend of your goals and what you love, if you want to gain muscle and get big this is not the right option, if you want to improve performance and get lean or stay lean this works great.

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