Circuit Training is it CrossFit? (CrossFit for FAT LOSS)
Nope, today’s circuit training workouts are much more effective than the routines of the past. You’ll see circuits used a lot in metabolic resistance training workouts, which can also be described as another form of intense interval training or CrossFit. METCONS - they're the "fun" part of CrossFit but not the ONLY part.
Metcons can look like circuits but we’re using traditional free weight training exercises as well as bodyweight exercises, not to mention training tools like ropes, chains, resistance bands, etc. as opposed to riding a stationary bike or using traditional circuit training exercises (like the old time all in one machines mentioned above).
The typical circuits most of us remember involve the old time all in one multi-exercise machines like the Nautilus workout stations. The type I can't actually fit on.
These workouts usually involved doing one set per exercise for each individual body part. With the Nautilus machine, it also usually meant doing an isolation exercise and a compound exercise for each body part.
For the chest this would involve a flye movement as well as the machine bench press. The shoulders would be a lateral raise (the isolation exercise) and a seated machine shoulder press for 10 to 20 repetitions. You’ll rest after each circuit and repeat the circuit 2 to 4 times.
If you’re new to training, or even new to this type of training, a typical Nautilus style workout may be the way to go for you. I guess.
BUT... You can get better results in less time by utilizing more full body and compound exercises that utilize more muscle mass, core strength, balance and agility. Allowing you to work more muscle, burn more calories during the workout and accelerate your metabolism to burn even more calories AFTER your workout is completed.
I'll give you an example:
Bodyweight WOD's, not scary at all, I'm being serious here. Not scary.
(You can click anyone of those underlined names for a video)
Barbara
20 Pullups 30 Pushups 40 Situps 50 Squats (Either 5 rounds for time, or 5 rounds with 3:00 rest between each round.)
Cindy
As many rounds as possible in 20 minutes 5 Pullups 10 Pushups 15 Squats
Mary
As many rounds as possible in 20 minutes 5 Handstand pushups
10 1Pistols 15 Pullups JT
21-15- 9 reps, for time: Handstand pushups Ring dips Pushup
Annie
50-40-30-20-10 reps Double-unders Sit-ups
Another great option is every minute on the minute (EMOM) training.
With this you have one minute (or two, depending on the circuit) to complete your circuit. Whatever time is leftover, that’s your rest time until the top of the next minute.
I’ll put an article together specifically on this method and when it’s up, I’ll link to it right here in this article.
But I’ll leave you with a quick example. Again another CrossFit example :) Yay, CrossFit!!!
Chelsea
Each min on the minute for 30 minutes 5 Pullups 10 Pushups 15 Squats
If you happen to have kettlebell lying around here's a great Kettlebell Circuit you can do at home.
Any type or total reps workout, like the 300 workout, is a form of a circuit as well, such as the Kettlebell 300 Workout. Keep your eye out for that WOD. It's brutal!!!
There are a LOT of ways to put together circuit training/CrossFit workouts (lots of right ways and lots of wrong ways!) and I’ll be adding plenty more variations and exercises in upcoming articles. Stay tuned!
Give any one of those workouts a try. And you can obviously make adjustments based on your current level of conditioning. You could cut down the reps. And / or adjust the number of rounds you perform in a workout. The skies the limit so don't limit yourself.
GET STRONG HAVE FUN!
Feel free to send me any questions. I'm happy to help.
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