Traditional Exercise vs. Circuit Training
Most resistance training routines are developed using the “straight set” principle. Using the straight set principle, you perform one exercise at a time for a specific number of sets and reps before moving to the next exercise. You will usually rest for a predetermined amount of time between each set. Shorter rest periods are used to build lean muscle and burn fat. Longer rest periods are used to develop maximum strength and power.

Exercise routines using the straight set principle are beneficial if you are a beginner because they allow you to perform one exercise at a time in a repetitive fashion. This gives you a chance to completely concentrate on the form and technique of one exercise before moving on to the next.

For example, if your workout consists of 3 sets of 10 reps on the leg press, you would perform your first set of leg press for 10 reps and rest for 45 seconds; then you will perform your second set of leg press for 10 reps and rest for 45 seconds; then you will perform your last set of leg press and move to your next exercise. Each exercise would be performed in this fashion until your workout is complete.

This format is great for learning form and technique, but it is extremely inefficient for getting maximum fat loss results in the minimum amount of time possible.

If you’ve been to a traditional gym in the past, you’ve probably seen the following scenario:
Joe decides to perform 3 sets of 10 reps on the leg press. He completes his first set of 10 reps on the leg press talks with his buddies, gets a drink of water, and casually sits down to perform his second set of leg press. Joe will go through this same ritual before completing his third set.

Done in this fashion, most people wait about 3 – 5 minutes between each set. This means that 3 sets of 10 reps of an exercise can take as long as 15 minutes to complete. At this rate, it could take you 1 hour to complete four exercises! This is not very efficient use of your time.

Circuit Training For Rapid Fat Loss
The circuit training format is a much more effective and efficient format of resistance training.
Utilizing this format, you will perform one exercise, rest for a very short time, and then perform a different non-competing exercise. When you have completed that exercise, rest for a short period of time and perform the next non-competing exercise. You will continue in this fashion until all of the exercises are completed. This is considered a full circuit.

Alternating sets in a continuous “circuit” allows you to work different parts of your body when you would usually be resting using the straight set method. This method allows for maximum fat loss results with minimum use of your time.

Circuit Training in Action:
The following is an example of one of my favorite circuit routine formats:
The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats

Exercise#2- Push-ups

Exercise#3- Single-Leg Hip Extensions

Exercise#4- Dumbbell Rows (Heavy Pants)

Exercise#5- Mountain climbers

Perform this circuit up to four times for a 20-minute total body fat burning workout.

In the same 15 minutes that it takes to perform 3 sets of bench press in the big box gyms you can perform 3 circuits of 5 different exercises for a whopping total of 15 work sets! And, the intensity of each exercise is just as high as in the straight set format because in this 5 phase circuit you will have a full four minutes of recovery before you return to any given exercise- just as you did with the straight set format that was previously described.

The key to creating the optimal environment for rapid fat loss is to perform each exercise with maximal intensity while separated by brief periods of rest in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many BodySculpting clients for some simple, yet highly effective rapid fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core

I’ll be sharing some more great BodySculpting workouts in the weeks to come

Committed to your success,

Alexander Morentin
Author/Success Coach
My Fit Life

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