Metabolic Circuit Training

I don’t advocate much cardio and circuit training, but since I receive a good amount of questions about the topic, I decided to throw together a safe one which will give you a certain amount of results. It’s not going to come close to the results you would see with a safe HIT routine twice a week, but again, I get many inquiries about it, so here you go…

Metabolic circuit training is one of the most popular strength training routines. It is a combination of resistance training and interval training. It combines the elements of the two workouts that allow you to burn fat fast through intensive cardio without disrupting your ability to build muscles which you usually get through weight training. This is widely used by sports coaches and trainers. This training gets rid of the fat, tone the muscles, sculpts the belly fat, and improves agility.

Designing Your Metabolic Circuit Strength Training Routines

You can start by choosing four to five different kinds of exercises which you can do for six to ten repetitions without resting. Combine weight training moves and body weight moves. Alternate each kind. Make sure you don’t get something that is too hard or you will burn out before you complete it. It would also be advisable to target different muscle groups for each exercise. This will allow the muscles to rest while you work out another.

Do each exercise six to 10 times. Naturally, if you are new to this, it would be best to stick with six and move your way up as your strength adjusts. Rest for about a minute before moving to the next exercise. If you need more time, take it. What is important is that you are able to do the exercises properly.

After completing your first round, do another round but with one less repetition. If you started with six repetitions, you should do five repetitions in your next round. Your third round should be four repetitions. Do it all over again until you only need to do one repetition.

Things To Remember in Metabolic Circuit Strength Training Routines

If you are lifting weights, don’t use heavy ones. The concentration of this workout is on the total work done instead of the weight lifted. Remember that it is important to complete the circuit, if you don’t, the whole thing is useless.

When To Do Metabolic Circuit Strength Training Routines

As stated, this is a favorite of sports coaches and trainers because it improves the endurance and strength of the players without bulking up their muscles. Unless your sport is rugby or football, too much muscles can be a hindrance.

This is also being used by those who don’t have the time to go to the gym because they can do it without any equipment.

Sample Metabolic Circuit Strength Training Routines

You can use do without any equipment. Start with six repetitions even if you have been doing other kinds of training as this will ensure you will be able to finish the whole cycle and do each exercise properly.

1. Squat
2. You choice of push-up type
3. Lunge Jump
4. Pull-up
5. Burpee with Jump

You can do another cycle to target other muscle groups if you want. The sample above does not target the abs which is a big thing for many. You can change one exercise or just do another cycle. The most important thing for you to remember is that you should listen to your body. This may seem simple but when you start doing it, you will realize it’s not so easy. If your heart can’t take it, stop and do it only when you are sure your heart and body is ready for it.

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