How To Quickly Lose Weight With Circuit Training

With circuit training you get the benefit of an aerobic workout and increased muscle mass and toning simultaneously. It takes approximately 15 minutes to complete one circuit and a workout normally consists of three circuits. The workout we will show you can help you utilize a lot of calories and achieve quick weight loss.

This workout regimen will help you to increase muscle mass and metabolic rate and decrease body fat. You can rid yourself of six hundred calories within an hour using this workout.

We suggest that you perform this routine three times a week and have one day a week for strictly aerobic workout and another day for strictly resistance training.

This sample circuit uses five exercises. The only equipment you need is a set of dumbbells and a six inch (15 cm) step. Adjust the weight of the dumbbells to match your strength and fitness level. Ten pound dumbbells are good for most people to begin with.

Use aerobics to warm up for ten minutes by quickly doing forty step ups in two minutes.

Arm curls are our first resistance exercise. Hold both dumbbells at your sides, without bending your back, bend your arm at the elbow and lift the dumbbells to shoulder height, lift both dumbbells simultaneoulsy. Lower both arms to your side and repeat. Try to perform at least 12 repetitions, if you can do more than this, increase the weight.

Using your six inch (15 cm) pad perform 40 more step ups for two minutes

Dumbbell Lunge: With the dumbbells at your sides, lunge forward with the first leg, knee bent, and your front thigh almost parallel with the ground, your rear leg should be slightly bent at your knee, and keep your balance on your toes. Return to the starting position and repeat with the other leg. Do ten lunges on each side in 90 seconds. This exercise using a lot of calories and increases lean muscle mass to help achieve rapid weight loss.

Now, repeat the forty step ups using your elevated pad to keep your heart rate elevated

Next do overhead dumbbell presses, you can do this exercise while either seated or standing, hold both dumbbells at shoulder height with your palms facing up, and lift the dumbbells above your head until the elbows are fully extended. Lift the dumbells above your head using a full arm extension. Make sure you don’t completely lock your elbows. Bring the weight slowly back down to shoulder height and repeat. Your goal should be to complete ten to twelve presses within 90 seconds.

Repeat the step ups again for two minutes to maximize your calorie consumption.

Now we are ready for lower body squats, with both arms at your sides and with a dumbbell in each hand begin to bend at the knees while keeping your back straight. While bending your needs move your buttocks backwards. Ensure that you keep your back straight. Keep moving lower until your thighs are parallel with the ground. Perform 20 squats in approximately 120 seconds.

Repeat the circuit two more times and then do ten minutes of cool down stretches. This is important as it releases lactic acid from your muscles and prevents muscle soreness the next day.

To see how you can lose weight rapidly visit us at:: quick weight loss To learn how to maintain your losses for the long term go to: how to lose weight

1. Prev:Green Tea For Weight Reduction
2. Next:Rapid Fat Loss – 3 Primary Concepts to start Losing That Fat