Metabolic circuits are the perfect exercise for hectic schedules and short attention spans. A metabolic circuit is a series of exercises performed quickly with high repetitions, and you can do a full sequence in under 15 minutes. Doing metabolic circuits is a quick way to get a great workout, especially if you’re trying to lose fat.
You don’t need to waste time pausing between exercises – alternate muscle groups and keep going! “Because the exerciser switches between muscle groups, no rest is needed between exercises. This gets the heart rate up, which usually doesn’t happen during resistance exercise,” says WebMD’s Carol Sorgen.
Do non-competing metabolic circuit exercises. Each week, add repetitions, increase resistance and introduce a new exercise to the lineup. If the same circuit routine is getting harder every week, go here.
Switch It Up for Doubled Calorie Burn
When you’re jogging on the treadmill, ever notice how – after 20 minutes of scanning sitcom subtitles, or listening to the same iPod playlist on repeat – your pumped-up pace has dwindled to a crawl?
Steady mid-intensity cardio rarely gives you a focused and engaged workout. Even if you manage to stay amped, your body won’t! The body adjusts to steady-paced exercise and begins to conserve energy.
Interval cardio (like metabolic circuits) keeps the body off-balance so it can’t hoard calories. The brief bursts of movement demand focus and generate momentum, giving you a much more efficient workout than stationary treading and cycling. Being able to progress and diversify your routine will help prevent plateauing.
Circuits at Home in 30 Minutes
If you don’t like the thought of performing the exercise version of musical chairs at your gym, set up a circuit at home. It’s cheap and easy. Get a pair of dumbbells for bicep curls and shoulder presses, and a sturdy chair for bent-over rows. You don’t need any equipment to do squats, lunges, leg extensions, push-ups or crunches. And you can jog in place or run circles around the living room couch. If your full circuit only takes 10 minutes, replenish fluids and repeat at least two or three times.
Circuit training is most effective with a game plan. Make a chart that lists each exercise in the order you’ll do them. If you need inspiration, here are two basic circuit routines. Write down your goals and make a note of your weight or measurements. Decide the number of reps you want to do and how many times you’ll repeat the circuit this week. Add to it each week and update your chart to see your progress!
The Workout That Keeps on Giving
Another reason metabolic circuits are more effective than steady cardio: they cause you to burn additional calories post-workout. Many call this the “afterburn” effect. Varied, high-intensity exercise boosts EPOC (excess post-exercise oxygen consumption). EPOC is your body’s way of recovering after exercise, and it uses calories to do so – much of which comes from body fat.
Keep in mind we aren’t cardio-bashing. It’s good to let your body recoup with some moderate-intensity exercise between rigorous interval training workouts. The combination of interval and aerobic training can be especially powerful for those trying to lose 20 pounds or more. Just don’t bank on stationary treading and cycling alone for major calorie burn.
If you’re short on time, metabolic circuits are one of the best ways to get your heart rate up, work multiple muscle groups, and burn extra calories for up to 48 hours after the workout.
Don’t forget to maximize your warm-up, too! Watch this complete active stretching routine for ways to increase your range of motion and prepare your muscles for a great interval training workout.
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December 13, 2009 at 11:09 pm
Thanks for actually giving suggestions on circuit routines. I really want to do this but didn’t know where to start.
December 13, 2009 at 11:17 pm
ya I completely agree with the whole interval/circuit philosophy. It makes so much sense as far as the most efficient workout possible. I swear I’ve tried everything and for me this is the best.
December 14, 2009 at 9:47 am
I mainly workout at home so I am going to try the part suggested for in the home!
December 14, 2009 at 11:37 pm
Do you think that working out in the home really can give you as good of a workout as in the gym? I think running around a couch would get old quick!
December 15, 2009 at 7:18 pm
Body weight exercises are great for weight loss and the right program will make the workouts challenging and fun at the same time.
December 15, 2009 at 3:25 pm
Hectic schedules? Short attention span? Did you write this for me?
I was always taught that just running for as long as you can is the best way to get the best workout.
The I heard that swimming is even better because you have less chance to get injured and more resistance work.
Its interesting how there are always new philosophies. But this does make sense, I would LOVE to have a solution for the maximum workout in the shortest time.
December 15, 2009 at 7:13 pm
I don’t think there is any question that adding resistance exercise and involving more muscle groups is going to get you to burn more calories.
December 16, 2009 at 10:53 am
I honestly have the hardest time with long drawn out cardio workouts. I seriously get bored so fast and after about 10 minutes I find myself looking down at the timer about every 10 seconds. When I’ve done metabolic circuits in the past it has really helped me to stay focused and my workouts have been more intense. I also love how quickly the time passes when I’m constantly switching it up.
December 16, 2009 at 3:15 pm
Other than the two basic ones you listed, do you have any other suggestions for “fun challenging” workouts? Should I ask this is “Submit a Question”?
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