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Circuit Training Workout: Burn 30 Percent More Calories

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Circuit training is a great boredom buster. It offers more cardio benefits, and it will help you burn 30 percent more calories. Sculpt every muscle and blast fat with this step-by-step workout.

Why We Love Circuit Training

  • Circuit training is a great boredom buster: Moving quickly from one exercise to the next means your mind doesn't have time to wander or tune out.
  • An all-strength circuit burns 30 percent more calories (about nine per minute!) than a typical weight workout and offers more cardio benefits.
  • A circuit that combines cardio and strength moves will blast fat and sculpt muscle. It can also burn up to 10 calories a minute.

How It Works

A circuit is a series of strength or cardio exercises (or both) repeated two or three times with little or no rest between sets. You'll need a watch with a second hand, the cardio equipment of your choice, plus a set of 3- to 5-pound dumbbells. Find the workout that suits your needs below.

Putting It All Together

The right circuit for your goal

Goal 1: Melt fat, firm muscles

Do the strength moves for one minute each in the order listed, alternating one minute of cardio that matches your fitness level between each strength exercise. Complete the circuit three times through.
270-360 calories; 36 minutes

Goal 2: Sculpt all over

Do the strength moves for one minute each in the order listed, moving from one to the next without resting. Complete the circuit four times through with no rest in between.
210 calories; 24 minutes

Goal 3: Bust boredom, blast calories

Do five minutes each of low-, medium-, and high-intensity cardio (give yourself 10 seconds at the end of each interval before moving to the next activity). Perform the circuit twice, switching activities the second time through. To modify for beginners, stick with the lower-intensity activities; more advanced exercisers can do all high-intensity moves.
170-330 calories; 30 minutes

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4/22/2014 03:27:30 PM Report Abuse
a3984502 wrote:

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3/2/2012 03:08:04 AM Report Abuse
thesarge10 wrote:

good workout. I did the 36 minute one and could definitely feel it. Just need to push yourself to get results!

2/9/2011 10:14:14 AM Report Abuse

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