fitness

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This Is How You Get Results From Circuit Training

This Is How You Get Results From Circuit Training

This Is How You Get Results From Circuit Training
Circuit Training


Regular exercise can improve and strengthen the mind and without a healthy mindset, we cannot proceed forward to better our life. Exercise is a non-negotiable for me and my health — and I know that while a lot of people feel the same way, noticing results from training can be just the motivation you need to keep at it. 

I have definitely taken this into consideration with my FIERCE workout program, which is why I have incorporated circuit training as one of the styles within the program. To help you understand why I’ve chosen this style and how you can maximise the results of this workout method, make sure you read this blog!

What is circuit training?

Circuit training involves grouping exercises together and cycling through them, repeating the exercises at least once. A circuit will generally include a combination of resistance exercises and a cardio-based exercise to elevate your heart rate. You then either complete a number of repetitions of each exercise in the circuit or you perform the exercise for an allotted time period, before moving on to the next. 

Because you are switching from one exercise to another quite quickly, there is little time for recovery. Generally, the shorter the rest period, the more intense the workout. 
  
Circuit training can be done with bodyweight exercises, using gym equipment or a combination of both. In my FIERCE program, for example, a full body workout includes a number of circuits with between two and four exercises each. The aim is to complete the number of reps for each exercise in the circuit before completing as many laps as you can in the timeframe.  

You can check out my free FIERCE workout to see an example of how circuit training works! You will need a timer for this workout — if you have the Sweat app, the timer is included for all workouts. 

What are the benefits of circuit training?

If you’ve seen some of the workouts that I share on Instagram, you probably already know that they move quickly! There can be so many benefits to this form of training, so if you are ready to challenge yourself, here are some of the benefits you can get.

Circuit training can help reduce body fat

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During circuit training workouts, the aim is to push yourself to a high level of effort before taking a short rest break. This allows you to work at a higher rate because you don’t need to sustain that for as long, fatigue starts to set in just before the rest. This on-again, off-again approach makes your heart work harder to use oxygen more efficiently. This can help increase the number of calories you burn during the workout and after you’ve finished. 

Because circuit training has little recovery time, it helps to increase your metabolism, as well as helping you to build lean muscle. Combining these two benefits can encourage your body to burn fat, faster.  

Circuit training workouts can be shorter

With circuit training, you are moving from one exercise to the other quickly. Because you complete the exercises with only a short rest break, the workout can be done faster.  

Circuit training also allows you to combine resistance exercises with cardio, so you can complete a tough full-body workout in less than an hour. The full-body circuits in my FIERCE workout program can be done in 30-45 minutes (and that includes the warm-up and cool down)! 

Circuit training workouts can target multiple parts of the body

Circuit Training Exercises

Circuits involve doing multiple exercises for different parts of the body, so you can engage the muscles in your whole body in a shorter time frame.

There are a few different ways to do circuit training. Some circuits focus on cardio exercises, others are resistance-based and some combine the two training styles. A combination of resistance and cardio means you can burn calories and increase your strength, all in one workout.  

Circuit training can add variety to workouts

I love this style of training because it allows me to add a lot of variety to my workouts. If you are someone who gets bored easily, circuit training doesn’t give your mind time to wander because you are quickly shifting from one exercise to the next. There are also so many different combinations you can use, you can change up your workouts as often as you want. 

Circuit training can improve cardiovascular endurance

Circuit Training Workout

Adding aerobic exercises such as skipping or jumping jacks can make circuit training exercises more demanding on your cardiovascular system. This can increase the potential for fat loss, as well as encouraging your body to use oxygen more efficiently. 

Circuit training can be done by anyone

Beginner, advanced trainer or anyone in between — circuit training has lots of benefits. This type of training allows you to work at your own pace, so you can train with a friend even if your fitness level is different. 

How to get results from circuit training

Whether you are following my FIERCE program or you are doing your own circuit training workout, I understand that results are a huge source of motivation for many people. Just remember — everyone has their own vision of results. 

I personally want to feel energetic and positive, I also love feeling strong and fit after my workouts. I focus on my wellbeing and physical results are a bonus. So before we talk about HOW to get results, I want you to think about the results you personally want to see from your training.

Remember that we all have a different starting point and different lifestyles impact the results we get from exercise. If you want to make the most of your efforts in the gym, try to keep these tips in mind:

Be consistent with your training

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Consistency is key with any training program. Give yourself the best chance of results by following a consistent training schedule. I have a busy lifestyle so planning my week of workouts is something I do every Sunday night — that way I  create an appointment with myself. 

Following my FIERCE program makes it easy because you know how many workouts need to be done each week and you can pop them into the Planner feature of the Sweat app to keep you accountable. This is a good way to get into a routine and you’ll find it easier to stick to the more often you do it!

Get intense

If you really want to step up the weight loss potential of your circuit training workout, make sure the degree of intensity is as high as you can manage. Pushing yourself outside of your comfort zone is when change happens! Work with your body, not against it. If you know that you can push harder, then go for it!

I will add, while you are trying to get through as many reps as possible of each exercise when you are circuit training, make sure you are still focusing on the quality of these reps. Good form is much more important than speed.  

Let food be your fuel

Circuit Training Diet

Let’s be real here, if you are feeding your body with unhealthy foods, it isn’t going to be able to function at a high level. This is something I talked about in my blog on eating habits — eating food that fuels your body means you can train harder. For anyone who is struggling with low energy, it might be a sign to look at your diet. 

Circuit training is demanding on your body, so providing your body with the nutrients it needs helps to give you power. Without the right food before and after a workout, you might find you feel lightheaded or even nauseated as you train. 

Try to manage your stress levels

I’m sure you’ve heard how damaging stress can be on the body. It can also make it harder for you to see results from workouts. Stress can come in many forms — mental stress, lack of sleep and poor nutrition can all contribute to stress on the body. The thing to remember is, your body reacts to any form of stress in the same way. So your body produces the stress hormone, cortisol, regardless of the cause of your stress. 

High levels of cortisol can trigger other hormonal changes in the body that can increase your blood sugar levels and that’s when they can begin to affect weight loss efforts. While exercise can have stress-lowering benefits, circuit training is a demanding style of training. It is important to know when your body needs some extra rest and nourishing food instead of a night of training. 

In creating my FIERCE workout program, it was important to me to give you variety, excitement to do your workouts and most importantly, to keep you engaged in your training so you can STICK to the whole program and be successful.

Follow these tips for your circuit training and I’m sure you’ll be unstoppable!

Download Chontel Duncan Fierce 2.0Download Chontel Duncan Fierce 2.0Download Chontel Duncan Fierce 2.0

Circuit training can have long-term benefits!

Hopefully, this has got you excited about doing a circuit training workout to enjoy the benefits for yourself! As I’ve explained, circuit training can be such a versatile way of working out, it can help so many people to get the results they want from training. 

I find that combining a range of training styles has always helped me to stay engaged so I get my workouts done no matter what — and I hope that FIERCE has the same impact on you! Just press play on your workout playlist and let’s do this together!

* Results from FIERCE may vary. Strict adherence to the program is required for best results.

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