Do circuit workouts to lose weight

The Dhaka Times Desk There is no substitute for circuit workouts if you want to lose weight. The real point of circuit workouts is to vary the exercises.

Due to the combination of different exercises, this method never gets boring. Exercising regularly gets boring at times. Many times it is seen that even after exercising, the weight does not decrease after a certain amount or the desired goal is not reached. Exercise breaks stereotypes. Variation is needed here too. In that case there is no substitute for circuit workouts. It is not a new exercise either. Conventional exercises are also performed, only the method is different.

Circuit exercises combine cardio and strength training. We usually do 3/4 sets of one exercise, then move on to another exercise. However, in a circuit workout, 5/6 types of exercises are done consecutively to form a set. Imagine someone doing 30 seconds of spot jogging, then squats, chest presses, steppers, bicep curls—each exercise should be done consecutively for 16 counts. This is how a set is made. Remember that no break can be taken between two exercises. Repeat these exercises for 3/4 sets. A 30 second to 1 minute break can be taken after a set.

What is the effectiveness of circuit workouts?

Fitness expert Soumen Das shares 5 key benefits of this approach:

1. This workout helps tremendously in muscle growth and strength enhancement.

2. Since cardio and strength training are mixed here, the heart pumps very well.

3. This exercise ends quickly. People have less time now. This method gives a full body workout in 20/25 minutes. That's why circuit workouts are so popular these days.

4. Cardio, strengthening exercises are done without taking breaks, so they lose weight faster.

5. The stability of the body also increases. Squats are done, followed by push-ups, followed by spot jogging, and stability comes from doing a variety of exercises.

Be careful who

Soumen Das' advice is, "Heart patients or those over 40 years of age should do this exercise with the advice of an expert." The same applies to those who suffer from back pain, arthritis or any injury problem. They will do low intensity circuit training.''

Circuit training can also be done at home

Fitness experts believe that circuit training can be done without gym equipment. Push ups for 30 seconds, followed by squats for 30 seconds, high-knee jogging, sit ups, lunges, chin ups - 30 seconds each and no breaks during this time. It will exercise the whole body. After one set rest for one minute and repeat the same exercise in the next set. For those new to circuit training, start with 3 sets. Then increase the number of sets to 4-5.

See an example of a set. Jogging, burpees, squats, push ups, back push ups - each should be done for 30 seconds. Jogging became cardio for squat Thai. But burpees are a bit harder exercise, but it combines both Thai exercise and cardio. Push ups are for upper body strength. Back push ups are an arm exercise. Every exercise can be done at home.

Many also have a treadmill or light weight dumbbells at home. They can add more variety to circuit workouts. Run on the treadmill for one minute, then do shoulder presses with dumbbells for 16 counts, high-knee jumps for one minute, steppers on the first step of the house stairs for one minute. Then do bicep curls for 16 counts, plank for one minute, bird dog for 16 counts.

Circuit workout at the gym

Soumen Das gave an example of what kind of circuit training can be done at the gym. Treadmill running followed by leg press, bench press, pec deck, then bicep curls and abs crunches. 4/5 sets of 16 counts each.

Machine-assisted full-body exercises: One minute leg extension, one minute jogging, squat, chest press, lat pull down, high-knee jogging, burpees, bicep curl, tricep press, crunches - all exercises in one minute. To be done in 3 sets. In this, Thai, hands, stomach all parts of strength training is done, just like cardio.

If one wants to just do leg circuit training, that can be done as well. Leg Press, Heel Raises, Hamstring Curls, Leg Extensions - 16 counts each in 3 sets.

The point of circuit workouts is to vary the exercises. Due to the combination of different exercises, this method never gets boring. Since it has to be completed within a certain time, there are additional challenges. A lot of times we take a lot of breaks between sets, between exercises, that's not an opportunity here at all. There is a lot of sweating while exercising in this way. So drink enough water. Those looking to lose weight can balance diet with circuit training. You will get quick results. One can start with low-intensity circuit training, then gradually progress to high-intensity. Source: Anandabazar Patrika.

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