If burning fat and leaning up is your goal, then it’s time to add dumbell circuit training routines to your fitness plan. Why use dumbells?
Basically for two reasons. Have you heard of HIIT training? There’s a good chance you have as this type of exercise has become massively popular in recent years. It’s all about high intensity training in short, intense bursts.
Research has shown that HIIT training super charges your metabolism for at least 24 hours after training, and sometimes much longer. For you, this means calorie burning!
But in addition to your super charged metabolism, resistance training with dumbells will also increase your lean muscle tissue. And this is even better. The more lean muscle tissue you have, the higher your basic metabolic rate. So you’re basically burning off more calories, but this time for free, day after day, week after week!
So all this makes dumbell circuit training routines a must in your fight to reach your ultimate fitness goal.
And on top of all that, you can perform your fat burning circuit training at home for relatively little expense. You needn’t spend the earth on home fitness equipment. You just need a set of quick release dumbells with a small selection of weights and that’s it.
Dumbell Circuit Training Exercises And Procedure
The procedure for the following circuit training routine is fairly straight forward. It lasts for 20 minutes, which doesn’t seem a lot but it’s a real tough workout.
For each exercise below that requires dumbells use a weight that is between 5% and 10% of your body weight. If you are new to these fat burning circuit training routines then start off towards the lower end and build you way up.
On the start of your stopwatch, perform as many repetitions as you can in 20 seconds. You should be working as fast as you can, whilst maintaining good form and avoiding injury. After the 20 seconds, rest for 40 seconds to see out the remainder of the minute.
On the start of the second minute, repeat this procedure with the next exercise until you’ve made your way through all 10 exercises on the list below. This constitutes 1 circuit.
Once finished, repeat the entire circuit for a second time, which will take your training time to 20 minutes.
1. Bentover dumbell row
2. Bicep curls
3. Shoulder press
5. Dumbell Squats
6. Press ups
7. Dumbell french presses
8. Lateral dumbell flys
9. V crunches
10. Dumbell lunges
Dumbell Circuit Training Progression
You don’t want to become stagnant in your circuit training routines, otherwise you’ll fall into a rut and will find it harder to achieve your fitness goals.
So you want to keep things varied and the intensity up, as per the HIIT training principle.
The first thing you can do is change things around. Change the order in which you perform your list of exercises. And substitute a few new exercises into your routine now and again. You won’t be used to them, and it’ll be a good shock for your body.
And then, as you progressively get stronger and fitter, you can increase the weight of your dumbells slightly (but only by a little). This will keep your muscles under high intensity.
You can also decrease the rest time between each exercise. Every two weeks or so, decrease your rest interval by 5 seconds. This obviously means your workout would be reduced in overall length. But instead of finishing early, perform a few extra sets so that you fill your 20 minutes with high intensity exercise.
Circuit Training Round-up
Circuit training routines are great to add to your overall fitness plan, whether your ultimate fitness goal is weight loss of not.
If weight loss is your goal, and your progress has become a bit stagnant, then the HIIT training principle and the fat burning circuit training routines as described above will give you a much needed kick start. In fact, I’m confident it’s all you will need to help you achieve your milestones. And again, it’s a simple workout so there’s the added benefit that you can perform your circuit training at home without killing your bank account on expensive equipment.
For further workouts to keep you on the right track to achieving your goals, take a look at the free workout plans and use and amend them as you wish. Variation will keep you motivated!