Creating Your Bodyweight Workout Circuit Training Program
When you are creating your own bodyweight circuit training program for the maximum fat and calorie burning, muscle strengthening and body toning benefits, remember the following points:
- Warm up before you start.
- Keep hydrated while you are working out.
- Move from one exercise to the next without rest.
- Increase repetitions as needed to keep your muscles working.
- Never perform a bodyweight circuit that works the same muscle groups on consecutive days.
Bodyweight Exercise – You Are Your Own Gym Novice Circuit Training
The best way to create a bodyweight circuit training regimen that will stress your muscles and keep your heart rate elevated in the target zone is to practice them first. Perform lunges, burpees, sit-ups, push-ups and planks until you have the form down perfectly. Proper form delivers the biggest benefits, and limits injuries.
You also want to make sure that a bodyweight training circuit only involves 5 or 6 different exercises. When moving from one exercise to the next, try to alternate between muscle groups. Follow squats with pull-ups, burpees with dumbbell rows, etc.
Warming up was mentioned earlier, it bears repeating. Spend 5 minutes warming up your body and accelerating your heart rate. If you are just beginning to experience circuit training, listen to your body. You want to stress your muscles and keep your heart rate high, but do not overwork yourself.
Workout on alternate days only, because your muscles need time to repair. Ihe best tip on creating your own bodyweight circuit training program is to allow a professional to do it for you. There are plenty of trained fitness professionals that offer free and paid bodyweight training circuit programs, courses and manuals online for beginners, intermediate and advanced fitness levels.
Whether you create your own bodyweight circuit or use one developed by an expert, get started today. There are no costly health club memberships to purchase. With very few exceptions, you need nothing more than your body weight to get started. All ages and fitness levels can benefit. For the maximum fat and calorie burning results with the least amount of time invested, bodyweight circuit training simply is unsurpassed.
Why Bodyweight Workout Circuit Training Is the Quickest Way to Burn Calories and Lose Weight
Imagine that you and I achieve the same level of work performance. The difference being that you can achieve 20 or 30 minutes what takes me 5 or 6 hours. That makes you much more efficient. This is exactly what bodyweight circuit training does for the person trying to burn off calories, lose weight and stay fit. It absolutely crushes aerobic-only and cardio-only forms of exercise when you compare the benefits to the amount of time invested.
Why does bodyweight circuit training burn calories and fat, help you lose weight, more quickly than any other form of physical fitness? It has to do with how your body works.
On the average person, 1 pound of fat equals about 3,500 calories. In theory, when you burn 3,500 calories more than you take in, you lose 1 pound of fat. So it would make sense to choose exercises that burn calories at a very rapid rate. That is what aerobic and cardio workouts do.
Unfortunately, they burn calories only while your heart rate is elevated. When your workout is over, your heart quickly returns to its regular rate and your calorie burning level drops back to pre-exercise levels.
Strength training with bodyweight exercises such as push-ups, pull-ups and crunches also helps you burn fat and calories. On its own, strength training with free weights or the weight of your body does not maximize fat and calorie loss. However, when you add the cardiovascular benefits that come from circuit training (elevating your heart rate to a high level and keeping it there during your workout), you enjoy cardio and strength training benefits.
After you finish working out, your heart rate slowly returns to normal. You also placed your muscles under significant stress. As your muscles repair they consume more oxygen, and calories. Eventually, the calories stored as fat dissipate. Your muscles become leaner and stronger. Here’s another added benefit to building muscles – they burn off more calories.
Your exercise is more efficient as you build more muscles. Minimal time is required, usually just 20 or 30 minutes per circuit, and your body’s natural process rewards you with the quickest way to burn fat and calories.