Circuit Training for Weight Loss Program

weight circuit workout

Weight circuit training is a complete, quick and beneficial workout that gives you the chance to work all the major muscle groups along with incorporating a cardio aspect. Many hardcore lifters will shy away from this type of workout  for two good reasons 1, if they are trying to achieve muscle bulk the cardio will burn that fat but also will cut into their muscle gains slightly and 2 they just couldn't handle how intense this workout really is.

The Weight Circuit Workout to turn up the intensity

Unlike standalone strength training the circuit helps you burn more calories and build lean muscle mass at the same time. How it works is you complete a series of lifts with cardio exercises in between sets. The continuous movement makes for a great workout that even the fittest of athletes will feel the pain. You would be wise to start with a much lower weight than you are accustomed to lifting during a regular strength workout as your muscle will no doubt wear down as you progress through the workout. If you are trying to jump into a weight circuit workout without being in shape forewarned that you might be crawling out of the gym.

Weight Circuit Cardio Workout:

Weight Lift #1

  • Dumbbell Russian Deadlifts (10 reps x 3 sets)
  • Military Overhead Press (10 reps x 3 sets)
  • Standing Curls (10 reps x 3 sets)

Cardio Set #1

High Knee Run 30 yards (4 sets) – or run in place for 1 minute

Weight Lift #2

  • Squats (10 reps x 3 sets)
  • Leg Curl (10 reps x 3 sets)
  • Pull Downs (10 reps x 3 sets)

Cardio Set #2

Forward Skips 30 yards (4 sets) or skip in place for 1 minute

Weight Lift #3

  • Incline Bench (10 reps x 3 sets)
  • Dumbbell Rows (10 reps x 3 sets)
  • Dumbbell Lunges (10 reps x 3 sets)

Cardio Set #3

Jump Rope (3 minutes)

Push yourself all the way through to the end of the circuit weight training without stopping. Start out with lighter weights and build your way up with a nice steady pace. This workout may not seem so daunting on paper but be wise not to underestimate it.

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