Creative Circuit Training – Experimenting With Fat Loss Workouts

June 22, 2009

There are dozens, if not hundreds of circuit training routines that are effective at helping you drop body fat. I was doing my daily cruising of the Internet and found an outline of a routine by Nick Nilsson, author of “Metabolic Surge”, that reminded me of the large variety of effective circuit training routines. I’ll give you an outline of the routine he recommends as well as a few others that I’ve recommended in the past. Use these as a reference when constructing your own ideal fat burning circuit.

circuit training routines

[I couldn’t find a good circuit training photo that I liked. When in doubt, I just default to sharp-looking photos that have nothing to do with the topic.]

No Such Thing As an Ideal Circuit Training Routine

To put it in the most basic form, the idea of circuit training is to challenge your muscles while building a bit of aerobic capacity at the same time. Circuits can be done with weights, machines, your body weight, mixing cardio exercise and machines, mixing cardio and weights, etc. The bottom line is that you are providing resistance to your muscles in a way that “feels” like a cardio workout at some point. You can do circuits in a way that is more geared towards resistance and less cardio -or- you can make it feel closer to cardio with less focus on resistance training.

I Like to Perform Circuits In A Way That Targets Fat Loss

I mainly do circuits in a way that targets fat loss, but this is by no means the only way to do circuit training. My method is to separate the main part of my lifting from body weight circuits. I like to lift 3-4 times per week and do Body Weight Circuits as a way to get in a brief fat burning workout when I don’t want to trek to the gym.

You Can Do Circuits With Nothing But Weights As Well

I used to think that doing a circuit training routine with weights was pure madness and an unrealistic way to train in the gym. It is pretty much impossible to use 6-10 pieces of equipment in a busy gym. My mind was changed about a year and 1/2 ago, when a reader of this site e-mailed me an outstanding circuit training routine that could be done with just one barbell using the same weight for all of the exercises. I posted this routine on my site shortly after that: A Circuit Training Routine That Actually Makes Sense!

HIIT – Similar Concept to Circuit Training

Some people don’t consider sprint intervals on a treadmill or running stairs to be circuit training, but I do. The outcome and feel of this type of exercise is very similar to doing a circuit. The main difference is that you don’t typically get the whole body resistance training of other types of circuits. One of the first posts I wrote on this blog was about HIIT on a treadmill: An Aerobic Workout Program That Forces Your Body to Burn Fat. I also have a popular 3 page outline of my favorite HIIT and steady state cardio combo here: Low Body Fat Percentage Cardio.

Nick Nilsson’s “Weights + Cardio Fat Loss Circuit”

Nick has a routine that combines HIIT with circuit training. He isn’t the first to do this, but reading his routine reminded me of how effective these types of routines can be at dropping weight while maintaining muscle mass. The downside of this routine is that it won’t be easy in every gym…it will probably work best in a home gym.

An Outline of Nick’s Circuit Training Routine

You will be performing 40 seconds of cardio (treadmill, exercise bike, stairmaster, jump rope, etc)…followed by one set of weights with no rest in between. You continue in this manner without rest for the entire workout. Workouts last 30-40 minutes with no rest in between sets. The idea is to get an entire cardio workout done in the same amount of time as it takes to do a typical weight training routine. The benefits of doing this without rest is similar to doing a typical HIIT routine (more calories burned than normal cardio, large release of HGH, a metabolism boost, etc.)

Here is What A Sample Routine Looks Like

Here is a sample routine taken directly from Metabolic Surge:

Back: Bent Over Barbell Rows or Seated Cable Rows – 6 sets of 6-8 reps. Be sure to keep your lower back arched and tight when performing either of these exercises.

Chest: Flat Barbell or Dumbbell Bench Press – 6 sets of 6-8 reps. Don’t bounce the bar off your chest as you lower it down. As well, don’t bang the dumbbells together at the top.

Biceps: Standing Barbell Curls or Dumbbell Curls – 4 sets of 6-8 reps. Squeeze your biceps hard at the top and don’t swing the weight. Use a shoulder-width grip on the bar for best biceps contraction.

Calves: Standing Calf Raises or Seated Calf Raises – 4 sets of 10-12 reps. Perform this movement under control. Don’t bounce out of the bottom and be sure to give your calves a good squeeze at the top.

Cardio: Take no rest as you move between 40 seconds of cardio work and your weight training sets. Have everything set up and ready to go with your exercises as much as possible. If you are in a crowded gym and must wait for equipment or are unable to pre-set, just do the best you can.

No “Holy Grail” When it Comes to Circuit Training Routines

Part of the reason I wanted to write this post was to let people know that there really isn’t an ideal circuit training routine. So many variables can be adjusted depending upon your goals. A lot of what you do will be decided by what equipment you have available as well.

Note: As always, I encourage comments and questions. Let us know of any special tweaks you have found to improve the results you have achieved with your circuits or HIIT routines. I look at comments as an extension to the post…often times more valuable than the post itself!

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{ 40 comments… read them below or add one }

venkat June 22, 2009 at 7:27 pm

I do this a couple of times a week. Just didn’t know that there was a name for it! I alternate sets of jump rope with pull ups and try to do as many as possible in 15 mins . Great post, Rusty!

Yash June 22, 2009 at 7:46 pm

I prefer “complex” circuit training like the routine you linked to. They’re called “complexes” but they’re actually pretty simple and convenient because you perform several movements targeting different body part with the same equipment, a single barbell. Since the weight is low, I tend to do higher reps for the bigger muscle groups/movements like front squats. These are killer if you do them with the right intensity! People usually quit way too soon or try too little, but almost any circuit training or fat loss training done at the right level will work.

Rafi Bar-Lev June 22, 2009 at 8:31 pm

Rusty,

I personally like circuits that can be done in your own home/apartment, since it saves time not having to go to the gym.

That being said, for people who like the gym and are looking for fat-loss routines, this definitely looks like an interesting training program. I’d be curious to hear from people who actually tried it to see if it really is manageable in a crowded gym.

Rafi Bar-Lev

Greg at Live Fit June 22, 2009 at 8:37 pm

I agree that there’s no “single best” circuit training routine. I’m convinced that they will all work. It’s more a matter of finding a routine that keeps you interested and engaged.

M0L June 22, 2009 at 9:05 pm

can I substitute an HIIT session with TT trainings?
PS..one question..are HIIT & crazy 8 exercises going to enlarge the size of my thighs? :/ ’cause I want to slim them down actually..

Michael - Fat Loss Tips June 22, 2009 at 10:20 pm

Interesting circuit. I’m not sure about working the minor muscle groups like biceps and calves and would prefer a bigger exercise for arms like chinups but until I try this one I’ll reserve judgment.

Definitely be checking out Nick’s other routines in the Metabolic surge as well.

Marc Feel Good Eating June 23, 2009 at 8:23 am

Rusty,

I think they are all good, all of the methods work, when done with the right intention and intensity.

Personally I switch it up every 4-6 weeks, sometimes every 2 weeks. Just to keep it interesting and to challenge myself and keep my muscles getting.
If it is of help to anyone, here is my workout from yesterday morning; it was a TT, superset, 5 rep routine ๐Ÿ˜‰

Incline DB presses for 5 reps
pull ups for 5 reps
box jumps for 10 reps
repeat 5 times at weight

dips (with 50 pound backapck) for 5 reps
pushups (still with back pack) for 8 reps
assisted pistols for 8 reps per side
repeat 5 times

7, 100 yard sprints.

It will be completely different 2 weeks frim now.

Marc

Ramon June 23, 2009 at 8:37 am

Great post, Rusty! I’ve started doing sprints and it feels great. I was wondering about how to put on a bit more muscle, though. I know that’s not the purpose of the site, but as I slim down I’ve noticed I could probably use a little more size in my arms and chest to have that ‘in great shape’ look as opposed to appearing merely skinny. I couldn’t find a post on that topic on your site and was thinking it would be a great topic for you to cover. Especially if you talk about how to gain lean muscle mass without putting on fat like typical bodybuilding ‘bulking phases’. I’m just thinking an extra 5lbs or so of muscle would be just right.

Helder June 23, 2009 at 8:48 am

Very very effective way to burn fat, to get in shape (better than running even if you use only weights) and you keep muscle mass, done in some specific ways it can even make them go a little bigger if that’s a goal too.

Denmark June 23, 2009 at 10:03 am

Hey Rusty,

I like the article…
I explained to a gym instructer about 8 months ago that I wanted to be fit, not big!

He gave me the following and it has really helped me…

Chest press
Leg press
Sitting rows
leg extensions
shoulder press
leg curls
Lat pulldowns
abs
fly/pec machine
calf raises
rear-deltoides
adductors
biceps
abductors
Triceps
Lower back

He wanted me to do it with machines, but once I started to get a bit bored, I started changing it around, hitting the same muscle groups, in the same ordre, just mixing up the excercises a little, trying to get variation. (mostly free weights for the upperbody)

I do the circut 3 times, 15 reps, without stopping and try to aim to be done within 45min max 1hour. Since I found your website I sometimes do heavier weights and perhaps only 5-7reps.

Since your last advice, I have started to end the workout with 15 min of HIIT.

Let me know what you think.. It has worked for me and hopefully now it can help others too ๐Ÿ™‚

JC June 23, 2009 at 10:06 am

@MOL: I think you could sub HIIT for TT as long as you don’t go overboard in frequency.

Also, as I assume you are going for fat loss, you will be in a caloric deficit, therefore your thigh are not going to grow any larger.

Jeffrey June 23, 2009 at 10:12 am

Excellent post Rusty. I’ve been performing the barbell complexes you discussed in an earlier post for about a month now and the results have been too good. The routine has allowed me to lower my BF to roughly 6% -7% from 12%. I still eat a relative clean diet but I do have my cheat days and oh yeah Crown Royal on the rocks on an occassional weekend..trying to cut a few calories…These complexes are rigorous and I usually follow them up with some form of steady state-Stair Mill (25 min.). Presently, I’m up to 6 sets with my goal being 8 sets. Thanks for all the useful inforamtion & keep bringing it…..ousha J

Brad June 23, 2009 at 11:00 am

Question: Are we doing cardio in between each set or each workout?

Jason G June 23, 2009 at 1:31 pm

Ramon,

I was on a break from Rustyโ€™s strength training routine and have been working in the eight to twelve rep range for about a month. I took a break because I wanted to regain some of the muscle I may have loss during a large weight loss period and make my lean body mass a little larger to combat some minor lose skin issues. I think the reason why Rusty doesnโ€™t talk about the body builder routines is that he assumes that we have some experience in this area.

Basically for optimal strength training (myofibrillar hypertrophy) you want to lift in the three to six rep range and for optimal muscle size increases (sarcoplasmic hypertrophy) you want to work in the eight to twelve rep range. If you work in the five to eight rep range you will get some of the benefits of both. So if you are in a hurry to get that size then you can work in the eight to twelve rep range or you can take your time and work in the five to eight rep range. Itโ€™s also important to note that with strength increases comes a combination of both types of hypertrophy and like most things genetics plays a role.

As far as nutrition is concerned you want to eat as little calories as possible while still seeing clear improvements in reps or weight increases at the gym. Your best bet is to eat clean and monitor your calories, carbohydrates, and protein in a food log and experiment with certain proportions. Itโ€™s hard to gain a pound of muscle a week so if you are gaining more than a pound a week than some of it is fat.

Josh June 23, 2009 at 2:39 pm

Great Post Rusty!
I like to mix things up from week to week. I never have a “set routine” per se. Yesterdays workout was a circut of hitting an old tire with a sledgehammer 20x each side alternated with a 53lb kettlebell jerk 15x l,r for 15 minutes. After that I did four sets of ring pull ups one-two reps shy of failure. That was it, very basic and very brutal it hit the entire upper body gave and gave an excellent cardio workout. I don’t do any direct leg work because my legs tend to bulk up very easily but I get plenty of indirect work from exercises like kettlebell swings, jerks and burpees. I like to do my circut first and then muster all I can for strength. Some would prefer to do strength work while fresh. The great thing about circuts is that they can be tailored to meet the needs and objectives of the individual.

Lihan June 23, 2009 at 4:09 pm

Hey rusty
Is it ok if i do Hiit/body weight circuits at night(3-4 hrs before going to bed?)?i mean if i go 2 sleep few hrs after doing bodyweight circuits,will i still get the ‘afterburn’ effect from it?or should i just try my best to do it in the morning?

M0L June 23, 2009 at 5:50 pm

I thought so, but I wasn’t sure of it..thanks anyways ๐Ÿ˜€

I think I’m not going overboard, my schedule goes like this

15min TT mon-wed-fri
15min HIIT tue-thurs
weekends are free

M0L June 23, 2009 at 5:51 pm

my last comment was /@ JC

M0L June 23, 2009 at 5:52 pm

and yup I’m going for fat loss and doing IF tues and thurs

Norbi June 23, 2009 at 5:54 pm

Hi Rusty,

a few weeks ago I was actually looking into Craig Ballantyne’s circuit trainings, and I must say it looks pretty interesting. The reason why I liked it because to me it looks like a “cardio workout” that helps with my fat loss goals, but at the same time you’re training for body strength and not ‘just cardio strength’. As somebody who is not really familiar with working out with weights, after only doing HIIT cardio on the threadmill this looked like a very good next step. Then things have changed as I started training in Krav Maga (israeli self defense system, you can check it out at kravmaga.com); and they offer very very good conditioning workouts, that just kick my ass. One of them that I went to (I’ve been doing it for a week only) was a combination of bodyweight and core exercises with a lot of cardio (hitting / kicking bag with combinations, jump ropes, running, push ups, pull ups, crunches and tons of other stuff combined); they wouldn’t let us stand in still for a whole hour, so it was like doing HIIT but instead of 15-20 minutes, for a whole hour. ๐Ÿ™‚

By the way, do you have any experience with kettlebells? That’s the main ‘instrument’ they use other than body weight exercises to build strength. I did some research on them, and it looks like they are very good, and can be used for anything from circuit kind of trainings (for fat loss) to even building muscles, and a big advantage they mention is the fact that it’s not a ‘steady weight’, so no matter what, your muscles have to work on balancing it all the time, which supposedly should mean it gives you more of a ‘real life strength’. What do you think? (I’m tempted to start using them anyway, as membership is a kind of prices for Krav Maga, but when there are no classes the facility is free to use for workout, and kettlebells are the only weights they have available).

Norbi June 23, 2009 at 6:02 pm

Lihan,

Just a personal experience, but I’m a ‘night owl’, and I’ve always done my HIIT workout at night (usually between 8-10pm), and went to bed around 3-4-5 hours later. It has worked perfectly for me, I just hit 156lbs and I started from 182lbs 10 weeks ago. The only important thing as I understand is not to eat 4-5 hours before you work out, so you can do it in a fasted state (and then not to eat at least for an hour after the workout). The convenience of working out in the morning is that you’re already in a fasted state.

M0L June 23, 2009 at 6:37 pm

if you have any advices..plz go ahead.

Mindbodygoal June 24, 2009 at 3:12 am

Interesting post Rusty and I completely agree with the “no ideal circuit”.

I dont think it really matters too much when it comes to circuit training and fat loss, good quality resistance work, good quality cardio work and the rest comes down to diet.

My own preference is for kettlebells intersperesed with a shuttle run, which I have found to be high effective – especially when done outside.

Best Wishes

Manan Amin June 24, 2009 at 3:30 am

Amazing post Rusty! Thanks for all your help.

Rippersid June 24, 2009 at 7:34 am

Rusty,
You seem to have some sort of telepathic powers. Your timings with the post are just awesome. This could not have come at a better time when I really just got bored with the regular HIIT on the treadmill.

I was wondering if you could suggest a weekly routine that’s based on circuits/complexes/bodyweight exercises and regular strength training.

I’ve been losing weight, and since my last post, I am down to 65 kgs, from 76 when i found your site and incorporated your advice.
I am currently doing the 2 day split with Biceps/Shoulders/Triceps and Chest, Back and Abs, 3 times a week. 5 sets of 5 reps with 2-3 exercises per body part.

I have a problem with HIIT on the treadmill. I hate doing it. So out of 6 days of training, i’d probably be in the mood to do HIIT once or twice. That’s the maximum i’d do.

My diet is still strict
Coffee with milk -no sugar
Protein – 1 scoop for breakfast
1 Apple for lunch and a handful of peanuts
Protein – 1 scoop after my workout ( around 8:30 PM)
and occasionally some lentil soup or veggies.

I was wondering if you could suggest some hardcore weekly routine that will help me get rid of my love handles. I’ve stuck with the routine you suggested for the past 2-3 months and i need to change it up cause I just need to get ripped. My body has acquired the slim slender look, and i’ve never weighed so low. Now with some veins popping here and there, i just want to look shredded and get rid of those love handles.

Any help is more than appreciated

Gregg June 24, 2009 at 9:57 am

Great article, Rusty! I do circuit-training (conditioning and strength endurance focus) 3-4 days a week (15-30 minutes) and max strength weightlifting 2 days a week (45 minutes each). For my circuit-training I also mix it up and use free weights too – snatches and db swings are excellent conditioners.

Anyway, what I really want to ask you is how to put on some mass? I know this isn’t the purpose of your site, but I am 5’8″ 122lbs and in need of gaining 20-30 pounds. I have the patience for it, but I am unsure of how I should go about it without doing a sloppy bulk and ending up, say, putting on more fat than muscle. I would say I’m about 8% body fat or so right now, so I do have some room for some fat gain, but I hate getting over 13-14% because my face chubs up for some odd reason which is irritating and the reason why I’ve always been so reluctant to bulk up (not too much mass, just enough to look like I ‘work out’ instead of looking like a fag-smoking, little eating young man). Its not like I can cover up my face for a few years whilst bulking like I could do with a shirt over my stomach, you know? So, I would really appreciate some advice! I also currently eat around like 2,500 calories for reference.

Also, circuit-training has made me really strong (for my size) – my strength-to-weight ratio is through the roof. I can do about 35 consecutive pushups, 100 consecutive pushups, etc. I don’t want to limit my circuit-training/interval-training work-outs to gain size, so if that means it will take me longer to get bigger, so be it. Its fun making up circuit routines, I hardly ever do the same ones again in the same month.

and thanks a bunch, man! I really appreciate it.

Gregg June 24, 2009 at 9:59 am

* That is, 35 consecutive pull-ups.

Cindy June 24, 2009 at 1:36 pm

Hey Rusty. I liked that photo, I’m into makeup a bit and I also love full lips.

ANywho, I know you are a male but I figured I would ask you this. I am a female about average weight. It seems as though when I start loosing weight I tend to get a little more flabby, esp. in the tricep area. I know you said that was normal in an article but I just get scared. I’m hoping this is due to rapid water loss which I know comes off first with low carbing/ fasted cardio. I’m trying to get the lean and toned “Hollywood” look. I currently lift with 10 lb dumbells two to three times a week. I’m always so confused on how many sets/reps to do.

admin June 24, 2009 at 6:24 pm

venkat,

I would be toast after just 5-6 sets of pullups…I suck at pullups, but it probably has to do with the fact that I’m tall with crazy long arms…that is my excuse and I’m sticking to it ๐Ÿ™‚

Yash,

I have only done that barbell complex 4-5 times, but it really challenged me. I like to follow this up with a bit of cardio to take advantage of this window of opportunity.

Rafi,

I like doing body weight circuits at my apartment and then head downstairs on the treadmill in our little apatment gym. I do this 1-2 times per week in addition to going to the gym 3-4 times per week. Since my main gym is crowded I would be unable to do the lifitng alternated with cardio, but I’m betting that some have the perfect setup for this.

Greg,

Yes, I have found many that work really well.

M0L,

Feel free to substitute the Crazy 8 bodywieght circuits with HIIT. These bodyweight circuits shouldn’t grow the size of your thighs…especially if you are exercising under a calorie deficit.

Michael,

I still like doing a bit of focus on minor muscle groups, because I do notice a difference in muscle definition…but it follows the “law of diminishing returns”…doesn’t make that much of a difference for the added effort.

Marc,

I need to eventually get a weighted backpack. I am still building strength in the body weight movements…it has always been a challenge for me, but getting better these past few months.

Ramon,

Type in “quickly gain muscle mass” into the search bar on my site. The first post that comes up is “How to quickly gain the ideal amount of muscle mass for your body type”. You will like this post a lot.

Helder,

This cna be adjusted in a number of ways. The guys in the movie “300” did circuits as a way to gain a bit of muscle and drop bodyfat simultaneously.

Denmark,

It looks good to me, especially if you end it with HIIT. I imagine you work up quite a sweat with this routine!

JC,

Awesome advice…I hope people visit your site…it is becoming one of my favorites!

Jeffrey,

Getting up to 8 sets of complexes is rough! You are a mad man! Also…what is up with Crown Royal on the rocks? I have some friends that are about 10 years younger than me, and these guys love this stuff…they also are into Jager shots.

Brad,

Yeah…40 seconds of cardio in between each set.

Jason G,

Awesome recommendations to Ramon…couldn’t have said it better myself. Thanks buddy!

Josh,

Sounds like a good cross-fit style workout. I also like it that you don’t feel the need to do “direct” leg work. Some people with exceptionally skinny legs could probably benefit from 6-12 months of squats, but most people will get more than enough leg work with body weight circuits, HIIT, sprint intervals, etc.

Lihan,

Feel free to do it in the evening. Not a problem at all and you will still experience great benefits from it.

Norbi,

Keep doing the Krav Maga workouts. then use kettlebells in a fat loss circuit. I haven’t used kettlebells extensively, but I do know they work well. If you do all of this and eat strategically, you will get ripped. The only fighter I see in bad shape are those with sloppy diets…typically in unlimited weight classes. I just watched a few Krav Maga videos on Youtube. Now I want to take a few classes for self defense…thanks for pointing this out! Good eadvice to Lihan as well. Thanks!

Mindbodygoal,

I likethe idea of kettlebell workouts done outside alternated with running. That has to work wonders as far as fat loss goes…plus you can develop a nice tan.

Manan,

You are welcome. It is a pleasure to do so.

Rippersid,

I need to include a “telepathic disclaimer” on my site. I should let people know that when they visit my site, I can read their mind ๐Ÿ™‚ Joking aside…you may want to add 2-3 bodyweight circuits per week in addition to your current routine. Believe me, this will get rid of that last little bit of fat if done with proper intensity. Don’t try for 3 sets of this circuit your first week…1-2 sets will suffice for now. You shouldn’t eat like that every day. Maybe 2 days per week, but you need some “real food” and real meals the rest of the time. This will actually help as well.

Gregg,

You sounds pretty darn strong…well-done. As far as gaining mass goes, type in “quickly gain muscle mass” into the search bar on my site. The first post that comes up is “How to quickly gain the ideal amount of muscle mass for your body type”. This will be an approach you can use to gain muscle without looking bloated. If you are patient, you will slowly put on this mass over a period of 2-3 years and look great the whole time.

Cindy,

You will look a little flabby at first when dieting hard or doing a lot of cardio. This is because your muscles are “carbed-down” a bit and lose temporary size that the carbs and water provide. At first this makes the body fat you do have stand out a bit more than when the muscles were pumped up, but this carb depleted state does allow you to drop that body fat quickly. Over time, your skin will shrink down to wrap around your smaller body size. In 3-6 months, you won’t look flabby at all.

Great comments so far!

Rusty

Norbi June 24, 2009 at 8:01 pm

Rusty,

yeah Krav Maga is cool, but bare in mind, it’s not even called a ‘martial art’, it’s called a self defense system, and it’s all about defending yourself on the street, not for the ring, so they include all kinds of ‘nasty’ techniques (such as kicking the groins). Some people say it’s ‘cheap’ because of this – the instructors say when you’re in danger it doesn’t matter how you save yourself. I agree with the latter one. On the website I showed you (kravmaga.com) you can find certified training locations… this organization (Krav Maga Worldwide) is probably the biggest one that exists (there’s another bigger one I think but that’s it).

sangita June 25, 2009 at 2:53 am

This is truckloads of useful information! And I have promised myself I am going to use it! I am deliberately stating it here so that I will follow up on my intentions. Hopefully I will have something positive to report at the end of one or two months. Good luck to me!

Peter | Workout Equipment June 25, 2009 at 5:49 am

Great blog. I really learned a lot here. I myself are experimenting with HIIT and have some very nice results.

Ramon June 25, 2009 at 10:10 am

Thanks Rusty and Jason G. Really interesting stuff!

JC June 25, 2009 at 11:25 am

@cindy, I would suggest incorporating more intense weight training into your routine. I think that a regular strength training program would do wonders for building that Hollywood body.

JC June 25, 2009 at 11:26 am

oh! thanks a lot Rusty. I am glad you enjoy it!

myra June 28, 2009 at 2:14 pm

Hi Rusty,

Interesting blog, as always you deliver!!! I alternate the circuit training with sessions of HIIT, SST, and a weights programme but what i want to ask you is… a personal trainer guy told me it was very unhealthy to fast at all and said i would lose muscle by doing this. is this true?? Please help as i thought i had it all figured out and now i have doubts. anyone out there following a fasting plan ?? please let me know how your doing with that and cardio etc thanx

DR June 29, 2009 at 1:34 pm

I agree with Rafi Bar-Lev that this would be a good circuit for people that workout @ home.

But, unless you train at off-off-peak hours at your gym, that circuit would be impossible to perform.

At my gym, I have had to explain the concepts of supersets, giant sets, trisets, split-sets, interval training, etc over & over.

I think most of them are learning, but there are still those members who will watch you bounce back & forth between 2 pieces of equipment for a few minutes and STILL start stripping the weight off of the piece of equipment you just left…ARRRGGGHHHH

On another note – Rusty, do you know how that workout fit into the overall scheme of the program?

I found the bodypart selection a little odd, but considering we don’t know the overall context…

Josh June 29, 2009 at 5:24 pm

Rusty, I couldn’t agree with you more. Great post! I do don’t anything but circuit training… it keeps me lean year-round and it’s always loads of fun to do. I find that I have to keep the routines varied though, or else I suffer from stagnant workouts.

I actually own both Turbulence Training and Metabolic Surge and can personally vouch for their effectiveness. Very intense training though!

Barbara December 26, 2009 at 2:21 am

I think while the exercise type should certainly be stressed, there really needs to be an increased focus on the diet. Many people simply eat to much to lose weight and they don’t even realize it. They think they can just hop on a treadmill and just melt the pounds away when it isn’t quiet that simple.

Phillip March 30, 2011 at 2:09 pm

Due to my hectic business travel schedule, I’m typically forced to circuit train in a hotel fitness area. I circuit train with free weights if they are available, but have no issue using machines if necessary. If I’m not feeling up for trudging down to the gym or am short on time, I will do body weight exercises in my room.

Finally I have a go-to item that always comes with me on business trips: my jump rope. I think it single-handedly has cut off more of my weight than any other exercise.

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