Help with circuit training

[Jewlz823]

I weigh 220lbs and want to get down to 185, i THINK i have a pretty decent curcuit routine in place, just wondering if it is as good as it seems or if it can be improved. and also, someone told me that anarobic exercizes burn caloris for up to 5 hours after the workout is done. is that true?

My routine:
1. Bent over rows
2. shoulder press
3. crunches
4. box jumps
5. pumbling exercize with the resistance bands
6. squat thrusts

all exersizes are done for one minute each with a 2 min rest after the curcuit is complete.
I do 5 rounds total.

Thanks for everyones help in advance

 

[paolo27th]

If you want to hit some intensity you'll have to shift things around.
Do rounds of up to 90 secs and allow enough recovery time.
Do short and intense work with long rest periods (up to 3-4 mins) if you want to develop explosivity and to some degree strenght.
Longer rounds with shorter rest will usually work your aerobic system or muscle endurance.
Do full body fast paced exercises like burpees, sprints,sand bag shoulderings, squat-presses dumbell swings etc.
If you want to use a barbell make sure each exercise flows into the next, eg. BOR's, clean to OHP's to squats to goodmornings etc.
And forget the crunches. Get yourself an ab-wheel!

 

[paolo27th]

I forgot to say. Do active recovery between rounds, like light skipping/jogging or shadowboxing.

 

[halfmoon_]

heavier weight, less rest periods

 

[Revok]

and also, someone told me that anarobic exercizes burn caloris for up to 5 hours after the workout is done. is that true?

Almost. It's 38 hours.

Excess post-exercise oxygen consumption - Wikipedia, the free encyclopedia

 

[Jewlz823]

thanks alot guys, that helps alot!

 

[Ifight4Beer]

I move from 210 to 185 some times and I use circuit weight to help me do this. I do a 3 min. HITT run on the treadmill to start each circuit then I hit 3 to 4 lifts depending on the lifts in that circuit during weight training, while cuting Im not worried about gaining strentgh though I just don't want to loose very much, I try to do 5 rounds depending on how I feel. I do this 3 times a week, since I do my full body each time and I run long distance the days I don't do this. I also do skill training and cardio at night and I still can't make a natural 185 in 8 weeks I have to cut every time so if you are a solid 220 you might have trouble making 185 but the most important thing is youre diet you must eat low callories very low carbs and almost no fat that doesn't come from a fish LOL

 

[bjjaddict]

Cardio work such as running only burns calories for the period of time that you are working in.

Anerobic work such as circuits with weights or weight training created extremely small tears in the muscles. The body therefore has to heal the muscles and this uses calories for up to the next 6 hours.

WHen it comes to circuits or any other type of conditioning there is no secret routine. The secret is the most obvious thing, hard work. By simply cranking up the intensity you will work hardere that ever. Shorter rest, faster harder work. Even a one mile run can be insanely intense if you apply this.

Train hard, Train smart

PAin is my friend