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Circuit training at home: Cross-fit workouts

Throughout the planning and designing of different forms of exercises, the experts have found out many interesting and surprising facts about the body’s muscles and the effects of different exercises on them. How a body will look after following a certain set of exercises depends on how and what exercises are followed and what tools complemented them. This is why the circuit training exercises are at the top of  many favorite list among body conscious people.

What is Cross-Fit Circuit training?
The circuit training is a methodology of workouts that is done for improving several parts of the body rather than just one part of it. The circuit training routines are designed in a way that enables one to sequentially focus on different muscle groups.

The cross-fit, on the other hand is a form of circuit training that requires combining several different workouts to be performed in a queue. The difference between general circuit training routines and cross fit circuit workouts is that in a regular circuit training routine, a certain exercise is done in a complete set (for example 15 reps) and then moved on to the next one. But in cross-fit circuit training workouts, each set of exercise is a combination of 2-3 different workouts. For example, if a workout routine has 15 reps of push ups followed by 15 reps of crunches, the regular circuit routine will be done by performing each exercise 15 times and then the other. But in a cross- fit, each rep will consist of one crunch followed by one push up.

The other thing that makes cross-fit circuit training workouts different than the regular circuit training routines is its ability to increase the body’s cardio respiratory endurance. This is the most aggressive form of circuit training workouts, and the high intensity makes it more effective. This is the reason that cross-fit circuit training workouts are performed by the soldiers and navy candidates. This proves the effectiveness of these vigorous workouts.

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Circuit Training: Core Workout

Circuit training is a great way to build a good body.  This circuit works the back muscles as well as the core. Tools that you need to perform this circuit training exercise are:

• Balance ball

• Medicine ball

Balance ball exercise:
This exercise is similar to swimming, except it is on a balance ball and not in the water. The exercise needs balancing the whole body on the ball, so it uses the muscles of the whole body. The main part of the exercise is the movement of the hands. The “Breast Stroke” like movement of the hands works the back muscles. The workout may look easy, but it is really challenging and you will feel the burn if performed correclty.

Medicine ball exercise

This workout session is a combination of a squat and a twist, while keeping the legs still. This works on your butt and the oblique abdominal muscles. In other words, it will help reduce fat on the area which is most commonly known as “The Love Handles”.

Every workout should be performed with 15-20 repetitions. Challenge yourself more or less according to your ability. Try not to put too much pressure on the body. This particular routine is specially designed for women and for those who want to do circuit training at home. Circuit training is a great and effective way to work the whole body. Check out the whole series to learn more free circuit training routines. And if you have just decided to follow circuit training exercises to build a great body, you have made a smart choice!

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Burn 500 Calories in one Circuit Training Session!

What is circuit training?

Circuit training is a set of exercises which is designed in such a way that it works the whole body. It is considered to be one of the best exercising methods as it covers all the muscles of the body.

This particular routine of circuit training is best if you want to burn calories fast. There are four exercises that are used here:

Cone lunges:

The lunges are one of the best exercises for the lower body. It works the buttocks and legs. A cone is used here to make the exercise more challenging. If you do not have one just use a chair.

Do the exercise for 30 reps total, or 15 for each leg.

Band chops:

Attach a resistant band with a support and pull sideways. This exercise is working your shoulder muscles as well as your back muscles.

Perform it 30 times in total, meaning 15 repetitions for each side.

Dumbbell push presses:

Use any size weight you are comfortable enough to keep a good form performing these exercises.  Start out with lighter weights and then increase weight. The dumbbells that are used here is 15 lbs. This part of the circuit training routine is a mixture of upper and lower body exercises. Notice, the workout is not completely a squat nor is it a complete press up. While doing it, you are burning calories around the butts, thighs, arms and shoulders.

Perform the exercise for 15 repetitions.

Mountain Climbers:

This part of the circuit training routine is working as a cardio exercise. Any good workout routine is incomplete without some cardio. This helps the body to have a good circulation of blood throughout the body, which is particularly helpful after a hard workout.

Perform this for 30 seconds.

Please use comfortable weights if you are a beginner, and gradually increase the weight. The circuit training exercises that are shown in the video are very useful, and it burns 500 calories every time you perform the routine properly! But don’t forget to consult a doctor if you have problems like back pain or simply feel pain while performing the exercise.

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Circuit Training Exercises for Women