If you're like me then you hate doing cardio but know you need to do it. Especially if you're any type of athlete or just want to stay physically fit. I used to spend tireless hours running on treadmills and running miles at a time to increase my cardio but found that I was losing muscle by doing this and I wasn't really seeing any fat burning results. That and I was just bored and unexcited about cardio day. You see I particularly am more in the % of fat in my body than trying to lose an excessive amount of weight as I don't really have a lot to lose. I am looking to stay lean with decent muscle mass.
So after about a year of doing this boring and lame cardio I discovered after numerous amounts of research that circuit training is a sure fire way of blasting fat from the body. Not to mention you always have to have a good diet plan. When I first thought of circuit training I was thinking of another lame way of just doing exercises like jumping jacks, pushups, sit-ups, etc. Not to put these exercises down as I do, do them but it just wasn't for me you know. Well I found a way to do a circuit that is anything but boring, it is intense, fast, and most of all effective. I found this from an author named Shannon Clark. So instead of boring you with more lame talk, here is a sample of one of my circuit blaster routines. Give it a try. You want to do this about twice a week. You want to do between 10-20 reps of each exercise and complete 4-6 rounds to finish. If you are a beginner I would start at 10 reps and 4 rounds, that's if you can get through that. Work your way up to 20 reps and 6 rounds. Here you go.
Chinnies
Sprint 30 - 40yrds
Pushups
Sprint 30 - 40yrds
Jump Squats
Sprint 30 - 40yrds
Jack Knives
Sprint 30 - 40yrds
Running A's
Sprint 30 - 40yrds
Burpees
Sprint 30 - 40yrds
There you are finished with round 1. Rest for about 45sec - 1min. No longer than 1 minute. Repeat until you complete 4-6 rounds. It should not take you any longer than 15 - 30 minutes to complete depending on how many rounds you complete. Remember the goal here is to complete 6 rounds. This is just one variation that I do, feel free to play around with this to find out what works for you. The more you do this the more intense you will need to make it to be effective. So far I have 3 variations to include some weights in the latest variation that I created. Good luck and let me know how things work out for you.
Darren
- D2 Performance
- Strength and Conditioning
- Help serious athletes become elite athletes
- [http://www.d2-performance.com]
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