Dynamic Circuit Training to lose weight


Circuit Training for Fat-Loss

Video taken from the channel: Kayla Pele


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Ultimate Full-Body Dumbbell Workout | Andy Speer

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Advanced Full-Body Circuit Workout | Mike Vazquez’s Ripped Remix | Day 1

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Weight Training Workout for Weight Loss Fat Burning Functional Strength Training Workout

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Dynamic Circuit Training for Weight Loss The Circuit. Inchworm Walkouts to Reverse Lunge With Arms Overhead. Start with feet hip-width apart and knees slightly bent. Hinge at Side Lunge to Single-leg Balance.

Start with feet hip-width apart. Step the right foot to the right. As the right foot. The key to the best circuit training for weight loss is pushing yourself in your exercise reps, resting for a short period in between each one (usually twenty seconds to one minute), and again for a longer period of time at the end of the whole sequence.

The essence of circuit training is that the classes consist of 4-8 loadings of varying difficulty and intensity, repeated one after another for several sets. At home, you can successfully create an individual program of circuit training for weight loss using only the most comfortable load. In circuit training, resistance and aerobic training are combined into one workout to increase heart rate and keep it at a training level for the duration of the exercise session. The results are improved cardiovascular and muscular endurance along with functional strength and fat loss. Circuit training is an excellent option to help you lose weight along with a healthy diet.

So if you need to lose weight because you have a condition like diabetes, high blood pressure, or high. More importantly, for somebody with limited time, doing a strength training circuit is more effective at building strength and burning fat than an equivalent amount of cardio. In other words, if you are trying to lose weight, you should be doing circuit training. You can enhance the calorie burning and weight loss potential of your circuit training if you keep a few strategies in mind. First, focus on choosing intensive exercises, such as treadmill sprints, for your cardio selections and use compound weight training exercises.

Circuit training form the basis of many popular training programs designed to burn fat by lifting weights and without cardio. The high energy expenditure is usually the reason for performing these routines, however it is also been suggested this type of training increases growth hormone production, which leads to greater fat loss. To increase energy expenditure for weight loss, combining circuit training with cardio exercise can be extremely effective. For example, after completing a circuit of resistance-training exercises, hop on a cardio machine for just 3 to 7 minutes of steady-state, moderate-intensity exercise.

Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group. Because.

List of related literature:

After reviewing weight training principles, you may understand why circuits are a good place for beginners to start training.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Moghadasi and coworkers [24] compared the effects of resistance or endurance training on weight loss and body composition.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Circuit weight training (CWT) Circuits may be designed using only one specific type of exercise.

“Managing Sports Injuries e-book: a guide for students and clinicians” by Christopher M Norris
from Managing Sports Injuries e-book: a guide for students and clinicians
by Christopher M Norris
Elsevier Health Sciences, 2011

Many people seeking weight loss have traditionally used this type of training, and this is still encouraged today.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Designing a resistance training program requires the personal trainer to understand the concepts of specificity of training, overload, variation, progression, and sequencing.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Chapter 2 discusses how to design exercise programs to make desired changes to your body.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Train for strength and simply add a couple of MRT circuits or HIIT sessions (see chapter 10) during your training week and focus on your diet.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

In a novel approach to the maintenance problem, Kiernan et al. (2013) tested the effectiveness of providing participants with maintenance training prior to initiating weight reductions rather than after weight loss.

“Handbook of Obesity Treatment, Second Edition” by Thomas A. Wadden, George A. Bray
from Handbook of Obesity Treatment, Second Edition
by Thomas A. Wadden, George A. Bray
Guilford Publications, 2019

Circuit Training: Kick your metabolism into high gear with circuit training.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Resistance training provides an important adjunct to aerobic training for weight loss and weight maintenance.

“Exercise Physiology: Nutrition, Energy, and Human Performance” by William D. McArdle, Frank I. Katch, Victor L. Katch
from Exercise Physiology: Nutrition, Energy, and Human Performance
by William D. McArdle, Frank I. Katch, Victor L. Katch
Lippincott Williams & Wilkins, 2010

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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  • This is one of the best, if not the best, full body dumbbell workouts out there. It seems a bit shoulder heavy. Could toss in one more chest movement but otherwise I feel satiated and spent after this workout. Thanks!

  • I have wrist weight of 1 kg each can I wrap it to my wrists and do the exercise. Iam on to the obese side weighing about 125kgs. Pls give some suggestions

  • This workout was amazing! What a great combination of strength and HIIT in a really quick time. Also, thank you for always reminding us to drink water and eat. I appreciate knowing that you’re looking out for those of us who used to move and purposefully then NOT eat.

  • Hey man what’s up I just came across your YouTube channel homie and I would love to know how you got your body and how did you get your six-pack and everything else that goes with it I need to know step by step please what it was stomach crunches burpees please do town so I can get it to summer’s coming and I’m really looking forward to getting back in shape I’ve got a little bit out of shape over the winter I need to get back into it so please I need to know how exactly you got your six pack and everything else if you could tell me I really would appreciate it and where I’ll be waiting

  • Under my personal control, my student lost 103 kg of excess weight (from 230 kg to 127 kg) in just 8 months!!! And in parallel, this result, which has no analogues in the whole world, was achieved by increasing the overall strength and endurance of his body!!!
    I clarify: during 8 months, no one else in the world has managed to lose 103 kg of excess weight and at the same time acquire excellent sports form!!!
    I offer you a telecast (sorry, not in English), where from 6 min 28 sec those moments, when he was 230 kg and when he became 127 kg are shown: https://www.youtube.com/watch?v=FJSDuSNVeYc&t= 386s
    I also offer additional video, the so-called. “way to 127 kg”: https://www.youtube.com/watch?v=wx32leriZaw

  • I can’t do pushup, and i’m afraid if i push my body to do it i would end up injuring myself, what would you suggest i do as an alternative?

  • Level 5 is difficult for me. Actually i wasnt in a mood of exercising but i forced myself to not skip a day in the program. But i was only able to finish first set. I couldnt do the second and jumped to cool down. It was a short work out but still my arms were shaking when i did cobra. Hope it is normal:(

  • I have lost 10lbs in just one month by following diet plan from NextLevelDiet. It’s really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #NextLevelDie

  • No pain no gain, some complainers are just a dead people. I wasn’t working out since I left playing soccer for the last 13 years and I am back like tyson said it. Thank you, it is not only simple instructions but simply �� inspiring.

  • You guys are great. I think you’re the only fitness griup on YouTube that gives cardio and strengthening workouts with weights at home. Love your workouts!!

  • Try this with training results 100%

    CERTIFIED UK NUTRACEUTICAL Produced in an MHRA registered facility here in the UK, under strict ISO 9001 standards adhering to GMP code of practice. Suitable for Vegans, Vegetarians and Halal safe. FREE FROM: Pork/beef gelatin, egg’s, nut’s, fish, lactose, cereals, celery, GMO’s. All ingredients are certified to the highest purity to achieve the best possible outcome for our clients

  • Ok so i found this a little boring, not easy but the reps were a little too long, i missed the more modern videos count down timer. BUT in saying this i felt this the next day like i never thought i would, like every where, abs, shoulders, back, legs and did i say core! Wow what a deceptively thorough workout.

  • This video are awesome. Mountain climbers is my favorite. It helps a lot to loose fats. I will also try the hop burpees. I will include this exercise to mine. Keep up the good work.

  • Has anyone used the Custokebon Secrets to lost a lot of weight? Simply just do a google search. On there you will discover that an awesome guidelines about how you can lost tons of weight. Why don’t you give it a chance? perhaps it is going to work for you too.

  • Handstand is not all about the balance, if you are not strong enough you need to practice every day and if you really want it, you will reach it soon. SO LETS GO! You don.t need ( how to do a handstand youtube video.s ) just try to stand on your hand… over and over again, every day! This is a good start for a stronger and healtier life. Good luck you! I know you can do this! Just do it. ��

  • в целом хорошие тренировки. но как же надоедает этот монотонный голос за кадром, болтающий без остановки!!! можно вместо этой болтовни или полную тишину, или какую-нибудь нормальную музыку???

  • Why does this fit guy seem so worked up doing these exercises? There is no way an out of shape guy like me can even handle it if he looked like that! �� ��

  • Kelly and Daniel, I am loving this strength training work out. I have been doing it 1x per week and am going to up it to two. Do you have any other with a similar format?

  • What’s the best meal to eat before a HIIT workout like this?:) I’ve been doing the Total Body Toning set and the Fun Fat Burning Cardio HIIT series, but this looks like it could really challenge me!! <3 Love you Kelli!

  • I usually avoid weight workouts because I’m totally not that strong muscle build wise, but with lower weight weights this was really doable and I loved it! Totally feeling it all over my body. Thank you.

  • Just did day one and i feel amazing! I haven’t done exercise for weeks because of uni deadlines etc but now I am free! I finished the 30 day shred in May and that was amazing! I still need to tone my legs and this short workout seems perfect! I will post in a few weeks to tell my results ��

  • Omg! again would like to say what an attractive and beautiful and hot body that everyone would like to kiss and hug u during workout my hoty star bro.Love u so much.Stay at home my cutee pie bro. God bless u.Lol

  • Day 1 of starting this workout with 20 pound dumbbells. Figured some of you would be coming here to see if it gets results so i will be coming back here to edit this comment about any progress/results i may come across. I’ll see you in a couple weeks!

  • Nice short workout! I did mine with my kettlebell. Just challenging enough, didn’t feel like I was pushing myself too hard and yet worked up a good sweat and my muscles are definitely feeling it a day and two days later! Will definitely be doing more of these workouts, though I don’t know that I will follow the calendar, I’ll mix them in where I have less time or tack them on to other workouts.

  • This workout appears in most of your structured programs. After doing this many times in the past, this is defintely a level 4 for me especially if you compared it with your other level 5 videos. Also, I’m not really comfortable with just 8 reps. I usually end up with 12 reps or 20 reps (if alternating). Great workout though plus its just under 30 mins. Thanks!

  • I heard some guy lost 12kg in just one month by following diet plan from NextLevelDiet, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • Day 19 done. I only lose 1.5 kg but I’m still happy coz when my classmates saw me they are asking me where did my fats go. 11 days to go:)

  • I just completed Day 1. This video is very easy to follow and the moves are great. I like how they incorporated the dumbbell to help torch calories. You can’t beat a 10-12 minute workout that is this good and the instructor is great!! 

  • Is Custokebon Secrets helpful to lost a lot of weight? We have learn a lot of good things about Custokebon Secrets (do a google search).

  • Hey! Thanks a lot for this useful video. By the way, I hear a lot of people keep on talking about Custokebon Secrets (google search it), but I’m not sure if it is really good. Have you thought about Custokebon Secrets? I have heard many awesome things about it and my mate lost tons of weight with it, but she refuses to tell me:(

  • Hi these are amazing i do: Extreme Cardio / Toned Abs & Arms / Legs & Butt Shaper / Dynamic Strength / Total Body Shred
    I do a combination of 2 programs a day @ 5 days a week (plus power walking)  AMAZING” even with herniated disk & pinched nerves i can keep fit (i avoid jumping & bending backwards/no pressure on my back) oh WOW Thank you!!!!!!!!

  • I started this excercise very laagy but now I’m going with a flow now I’m doing 4 set of it
    Best workout circuit for weight loss just do this then you feel u r result soon

  • Ms Danielle  I been seeing you around doing other things. Befit back to do these workouts again its been 6 years,, but these workout are still effective.. Day 1 here we go wish me luck. Chelle

  • https://youtu.be/yeepAoE3o7g
    Brother laterally you and your efforts inspired me a lot.. You doing good job.. I’m also fitness vloger not like you but if you visit and subscribe my channel I’ll be really thankful to you.. Please..

  • I’m 51 and I’ve done this about 5 times and believe me it’s way harder than it looks, I don’t do the get up sit ups (neck issues) and only do 1 set at the end not 2 sets. Not sure if it’s really for 51 year olds. ����

  • I made it!! Wow…. did a couple breaks (3 or so:) ) but happy I made it! Did a 12 minute yoga session before this and will be adding this to my 30 mins to an hr daily yoga routine. It’s nearing Christmas and I need to give it my last serious shot. No more sugar. I broke from smoking earlier in the year. Then from sugar substitutes, now my last addiction of honey. I think I can get there! Wish me luck guys. Btw my journey is “no weighing on scale” but more a focus on looking and feeling good plus fitting back into my skinny jeans from 10 years ago. I’m one year shy from 40 and refuse to look or feel nothing but my best!!

  • The last exercise was a little too hard for me, so I did it without the jump. But as long as I can keep doing these exercises, I’m sure it’ll be effective as well:)

  • Damn, Andy’s holdin’ out on his Peloton Workouts. They’re never that challenging. I’m still a noob to this but Andy is a helluva instructor.

  • Hi, i am jasmin, i’ve been following your workouts daily via you tube. I do 3 sets of workout daily. I don’t know how to get hold of the workout calendar. Kindly please help.

  • Just saying for the new people here, this actually works. I went through it and I really got slimmer and lost weight. Make sure to stretch a lot and do some extra cardio if weight loss is your goal:)

  • Hey guys if there’s anyone who did the workout and got a nice change in his strength and physic please comment below and let as know.

  • Wow this workout is really awesome. I do not know if it is ok to have a 1 min break after 2 or 3 exercises but I really was I need for break because I felt like I’m going to faint. It’s my first time working out for about 1 year so I hope it is ok to be like that form the beginning.:) Anyway really awesome! I’m sweating a lot, wow! I hope I can make it for 30 days!:D Let’s do this girls!:D

  • Fanstastic work! Thank you for doing this! I am really inspired to have watched this! I am a fan now! Keep it up! Will be waiting for your next video!
    I am hoping to show my transformation soon!

  • Not a bad workout but not a fan of not knowing how many reps or seconds I am doing

    One reason I may be feeling this way is because I probably should’ve given myself a break because my legs are very sore and and upper body is some what sore, and I wasn’t feeling it today otherwise love you Kelli and Daniel!❤��️‍♀️

  • Damn I can feel the burn, I love how there is an instructor to tell me how to do it, I feel much more secure with it. I always tend to abandon these programs and routines but I really want to do this for 30 days and then see if I throughly enjoyed it. Thank you so much for doing these, I hope it’ll help me!

  • I’m gonna do this plan with the 30 day shred (but also just resting on the rest days on the calender) this is day 1 completed. ill share results:) I’m 5’4 and 156 pounds btw
    Goal is 120-130
    Also doing this with eating healthier<3

  • The only one I can’t do is the split stance as my floor sounds pretty hollow and also as soon as I finnish my regular exercise I immediately start this and times vary from 1 hr flat to 1 hr and 20 mins depending on how tired I am

  • This felt like a slow, low key dance routine. I Loved it! Total body strength workouts are my new favourite thing. They make me aware of what every part of my body is doing. Looking forward to more workouts like these.
    P.s: You guys rock!

  • Girls don’t like skinny boys! Get muscles like me. I got 3kg of lean muscle in one month. The secret is website called NextLevelDiet, because I followed their 30 days meal plan. IM FU**ING STRONG NOW!!!