Create Your Own Circuit Workout To Lose Weight Fast

Create Your Own Circuit Workout To Lose Weight Fast

Create a Circuit in 7 Easy Steps: A Personal Trainers POV

Circuit Training is a great tool for personal trainers to use when there is a limit of time. Now, because of the vast amount of information on the internet, you too can create your personal circuit workout. As a personal trainer, I have used circuit workouts for my clients. Also, for many right now, the gyms are still closed. And, if you don’t have gym equipment, you need to continue exercising to stay fit or to get fit. Circuit training is the answer, and it will keep you from getting bored while doing the traditional “running routine.” I will take you through the steps to create your own circuit workout to lose weight fast!

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program. These circuit workouts can be intense, so it’s always good to get checked out by a dr. before you do them.

What is a circuit workout?

Simply put, circuit training is 3-5 exercises put together strategically to maximize the workout for your goal. There is usually minimal rest in between the exercises, so you will be working not only your muscles but your cardiorespiratory system as well. So, if you want to lose weight, then the exercises within the circuit are geared towards keeping your heart rate up.

What are the benefits of a circuit workout?

  1. A circuit workout combines stength training and cardio, so it is a good way of losing weight and gaining lean muscle.
  2. Provides a great structure of the working person. A circuit can be 30 minutes long, so you can do it on a lunch break and still have time to shower and eat!
  3. This is a quick workout, so you don’t have time to get bored
  4. The obvious benefit is that it helps you lose weight and become healthy. You WILL burn calories if you have an effective structured work out.

Create Your Own Circuit Workout

Step 1

Choose How Long You Want To Workout

If you only have 30 minutes for a workout, and you are limited to that exact time, then I will help you with integrating exercises in your program to maximize your goal. Some of my clients only have a 1-hour break, and they want to spend 30 minutes working out so they can still eat and have some time left over. Others want to spend 45 minutes to an hour working out. If you have more time that’s good. The less time you have only means that you need to work out harder.

Keep in mind that this 30-minute workout also includes a 5-minute warm-up and a 5-minute cool down/stretch.

Warm-up

When I create a circuit workout, I ALWAYS include a 5-minute warm-up and a 5-minute cool-down and stretch. It is very important that you warm up your muscles so you do not pull any muscles, you get the blood flowing your muscles, and you increase your heart rate. Here are some great warm-up exercises:

  • March in place and swing arms
  • Jog in place
  • Walking jacks
  • Lateral Step
  • Lateral butt kicks
Cool-down/stretch

Cooling down allows your body temperature, blood pressure, and heart rate to return to their normal levels. Stretching your muscles while they’re still warm can help to reduce lactic acid buildup, reducing your chance of muscle cramps and stiffness. “(Healthline)

Cooling down gradually helps keep your blood circulating and prevents it from pooling in your veins which may make you feel lightheaded or dizzy.

Step 2

Create your own circuit workout by choosing an upper body exercise

There are plenty of upper body exercises that you can perform. Choose two of the exercises out of the upper body exercises. Here are a list of some them:

  • Pushups Chest
  • Incline Pushups – Upper Chest
  • Decline Pushups – Lower Chest
  • Diamond Pushups – Chest and Triceps
  • Dips – Triceps
  • Bicep curls- Outer biceps and inner biceps. Uses resistance bands or weights
  • Shoulder press – Front Delts – uses resistance bands or weights
  • Bent-Over Row – Back. Uses resistance bands or weights

You don’t necessarily have to do all these exercises. Split up your muscle groups for different days. If you don’t know what I mean, then check out my workout splits at FITMANFITNESS.

Step 3

Create your own circuit workout by choosing a lower body exercise

Now that you have picked a couple upper body exercises, now choose a couple lower body exercises.

  • Squat – Quadriceps
  • Walking lunges – Quadriceps, hamstrings, and glutes
  • Calf raises – Calves
  • Deadlift – Hamstring and glutes

Step 4

Create your own circuit workout by choosing a full body movement exercise

Now that you have worked out your upper body and lower body, you will want to bring them together and really power through an exercise that hits your whole body. Here are some examples of total body exercises:

  • Burpees – See illustration below
  • Mountain Climbers
  • Thrusters
  • Jumping Lunges
  • Squat Jumps
Burpee Fitmanfitness
Burpee

Step 5

Create your own circuit workout by choosing a cardio exercise

Pick something that you don’t get bored with. For me, I love to hit a punching bag. Find something you like to do or something you want to learn. You are looking for an exercise that will keep your heart rate up. Here are some common cardio exercises:

  • Running
  • Sprinting
  • Punching bag
  • Jumping rope
  • Jumping Jacks
  • Box jumps

Step 7

Create your own circuit workout by choosing how many rounds you will go

If you have only 30 minutes to perform your exercise program, then I suggest you have 1 minute of rest for every 4 exercises. So, If you are doing a 4 exercise workout four times with 1 minute of rest in between each circuit station in your circuit, you will have a 30-minute aerobic workout.

Below is a sample workout that I would do with a beginner client if I wanted to focus on the chest, triceps, and shoulders for a 30-minute circuit

Warm up – 5 minutes

  • Marching in place and swing arms back and forth – 30 seconds
  • Jog in place – 30 seconds
  • Jumping jacks – 30 seconds
  • Walking jacks – 30 seconds
  • Lateral step – 30 seconds
  • March with pull down – 30 seconds
  • Opposite hand toe touch – 30 seconds
  • Lateral butt kicks – 30 seconds
  • Arm circles forward – 30 seconds
  • Arm circles backward – 30 seconds

Workout – 20 minutes

Circuit Station 1 – Time 5 Minutes
  • Pushups(on knees if necessary) – 1 minute
  • Bodyweight squats – 90 seconds
  • burpees – 90 seconds
  • Sprinting relays – 1 minute
  • Rest for 1 minute
Circuit Station 2 – Time 5 Minutes
  • Front shoulder press – 1 minute
  • Walking lunges – 90 seconds
  • Squat Jumps – 1 minute
  • Jumping jacks – 90 seconds
  • Rest for 1 minute
Circuit Station 3 – Time 5 Minutes
  • Pushups(on knees if necessary) – 1 minute
  • Bodyweight squats – 90 seconds
  • burpees – 90 seconds
  • Sprinting Relay – 1 minute
  • Rest for 1 minute
Circuit Station 4 – Time 5 minutes
  • Front shoulder press – 1 minute
  • Walking lunges – 90 seconds
  • Squat Jumps – 1 minute
  • Jumping jacks – 90 seconds
  • Rest for 1 minute

Cool down/stretches – 5 minutes

After you have done these exercises, you will want to cool down gradually and perform some stretches. Here is some full body stretches you can perform.

Cool down after Circuit Workout

This is a 30-minute workout that focuses on the chest, triceps, shoulders, quads, and hamstrings. You can target various muscles by switching up the exercises within the circuit. For example, instead of doing pushups in Circuit 1, you can replace it with an exercise called the Inchworm which targets the delts and back.

In Conclusion

A circuit workout is a perfect way to lose weight. By creating your own circuit workout, you can do the exercises you enjoy. This is a great way to maximize time, as well. As a personal trainer, I create circuit workouts, and these types of workouts work best for people that only have half an hour to exercise. Check out my website FITMANFITNESS and enjoy free workouts and free fitness calculators.

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