Thank you so much this helps so much!!
Circuit training burns 30 percent more calories than typical weight training workouts. You can easily do circuit training workouts at home or at the gym on your own. Workouts last 30 to 45 minutes each and use either dumbbells, resistance bands or just your own body weight as a resistance.
You're doing a series of exercises one after another in a circuit without taking any breaks in between the exercises. You will do both weight training exercises such as pushups, situps and squats, and aerobic exercises such as jumping jacks, jumping rope and burpees. Each exercise is done for a set amount of time, I suggest 30 seconds, or a set amount of repetitions. After you have performed the full circuit, take a short break to recover and drink water, then do the circuit again. Circuit training is an excellent way for women to strengthen their muscles and burn fat.
Always start your circuit training workout with a 5-10-minute warm-up. This prepares your muscles for the workout and helps prevent injury. Great warm-up exercises to do at home include jumping rope, jumping jacks, running and bicycling. Circuit training can be a very vigorous exercise depending on the intensity at which you do the exercises. If you feel light-headed at any point, stop immediately and sit down. Drink plenty of water between circuits and listen to your body don't overdo it!!
This routine uses your own body weight as resistance and it's easy to do at home. After a warm-up, repeat the following exercises for 45 seconds each: squat jumps, pushups, jumping rope, tricep dips, lunges, jumping jacks, abdominal crunches and burpees. Give yourself 15 seconds to move from one exercise to another, but do not take any additional breaks. Do the exercises as fast as you can, trying to keep up a high intensity throughout the circuit. After one full circuit, take a three- to five-minute break before repeating the circuit again two more times. The whole workout will take 40 to 50 minutes with the warm-up.
This workout includes exercises you do with dumbbells and a fitness ball. Repeat each exercise for 45 seconds or do 20 to 30 repetitions. Pick the weights for each exercise accordingly; you do not want weights that are too heavy or too light. Some exercises involve two moves at the same time, such as lunges and bicep curls. Do the following exercises: lunges and biceps curls, seated shoulder presses on the fitness ball, squat jumps, bench presses, abdominal crunches on the fitness ball, deadlifts, bent-over rows, tricep curls and burpees. Again, allow yourself 15 seconds to move from one exercise to another. Repeat the circuit three times and take a three- to five-minute break between the circuits.
If you google each exercise you should be able to see how each is performed.
Before doing anything get the OK from your doctor!!
I also like the following routine The peak 8
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling
down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90
second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth
hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness
because I personally feel that it is one of the best ways to exercise, especially considering the speed at
which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the
information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise
because these foods can impact the release of the growth hormone in the body. The links are
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone.
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target
heart rate range (which is a percentage of your MHR). Staying within this range will help you work
most effectively during your cardio workouts.
First thing in the morning before you get out of bed have a clock with a second hand and check your
resting heart rate then figure your rate by the Karvonen Formula
The following link will help you figure your heart rate by the Karvonen Formula.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own
Add some cardio in as the weight training is great but the cardio helps take the fat layer on top off so the toned muscles show through. :>) I actually do things like boot camp which uses weights or body weight for strength and then cardio and have found that to be fantastic for toning. good luck
With so many programs out there for every type of exercise don't think there is anything that is the BEST. It is whatever fits you.