What is the most effective workout for the best calorie burn?
January 6, 2016
You can burn the most calories in the least amount of time with circuit training. Circuit training is great way to improve mobility, strength, endurance and increase cardiovascular health. A circuit workout is composed of two to six different circuits, each containing two or more strength and cardio exercises that are completed one right after the other, with little or no rest in between. The strength training exercises works your muscles, and the cardio keeps your heart rate up. Keeping your heart rate elevated is important because the higher it is, the more calories you’re burning. You want to work to at least 85% of your max heart rate druing the circuits.
220 - Age = MHR x .85 = 85% of your MHR.
How does a circuit work? Do one set of an exercise for a specified number of repetitions (or a certain amount of time) and then move on to the next exercise. I love working best with a certain amount of time since everybodies fitness level is different. Once you complete one set of each exercise in a circuit, you go back to the beginning of the circuit and repeat the exercises until all the sets (normally 3 sets) are completed and you can move on to the next circuit of exercises.
Example: Circuit 1 might include three sets each of push-ups, squats, and jumping jacks. You should complete one set (consisting of 15 reps or prescribed time) of push-ups, followed by one set of squats (15 reps or prescirbed time), and then one set of mountain climbers (60 seconds). Then do a second set of push-ups, squats and jumping jacks, followed by the third and final set of the three exercises. Circuits should NOT consist of three sets of push-ups at once, followed by three sets of squats and then 1 minute of mountain climbers.
There is no rest period within a single circuit, but completed circuits should be separated by a rest period of 30 seconds to 1 minute. The total number of circuits performed during a training session may vary from two to six, depending on a number of factors, including your fitness level and your training goals. The workouts include the cardio intervals, such as the one minute jumping jacks, mountain climbers, burppes, and so on to keep your heart rate elevated for maximum calorie burn.
For a great at home circuit check this one out that I have posted here on my blog. You don't need any equpment and you will burn those calories!
“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” 1 Corinthians 6:19-20