Circuit Training Workout: Burn 30 Percent More Calories

Circuit training is a great boredom buster. It offers more cardio benefits, and it will help you burn 30 percent more calories. Sculpt every muscle and blast fat with this step-by-step workout!

Why We Love Circuit Training

  • Circuit training is a great boredom buster: Moving quickly from one exercise to the next means your mind doesn’t have time to wander or tune out.
  • An all-strength circuit burns 30 percent more calories (about nine per minute!) than a typical weight workout and offers more cardio benefits.
  • A circuit that combines cardio and strength moves will blast fat and sculpt muscle. It can also burn up to 10 calories a minute.
How It Works

A circuit is a series of strength or cardio exercises (or both) repeated two or three times with little or no rest between sets. You’ll need a watch with a second hand, the cardio equipment of your choice, plus a set of 3- to 5-pound dumbbells. Find the workout that suits your needs below.

Putting It All Together

The right circuit for your goal

Goal 1: Melt fat, firm muscles

Do the strength moves for one minute each in the order listed, alternating one minute of cardio that matches your fitness level between each strength exercise. Complete the circuit three times through.
270-360 calories; 36 minutes

Goal 2: Sculpt all over

Do the strength moves for one minute each in the order listed, moving from one to the next without resting. Complete the circuit four times through with no rest in between.
210 calories; 24 minutes

Goal 3: Bust boredom, blast calories

Do five minutes each of low-, medium-, and high-intensity cardio (give yourself 10 seconds at the end of each interval before moving to the next activity). Perform the circuit twice, switching activities the second time through. To modify for beginners, stick with the lower-intensity activities; more advanced exercisers can do all high-intensity moves.
170-330 calories; 30 minutes (average 600-900 calories 45 mins of INSANITY high-intensity workout)

Sign up for your personal one on one Circuit Training Workouts contact me today!  Send me an email at purelifewellness@live .com or message via facebook. 





Grilled Shrimp with Pasta and Pineapple Salsa (high protein meal)

                    Grilled Shrimp with Pasta and Pineapple Salsa

                                           prep: 20 min, Cook: 5 min

  • 2 lbs. pineapple chunks, packed in their own juice, drained
  • 1 large red bell pepper, chopped
  • 1 large red onion, chopped
  • 1 jalapeño pepper, minced
  • 1/2 cup orange juice
  • 1/3 cup lime juice
  • 1-1/2 cups shrimp, peeled and deveined
  • 2-2/3 cups cooked rotini pasta

In a large bowl, combine all salsa ingredients, except the shrimp and pasta. Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill, set the heat to high. Grill the shrimp on each side for 2 minutes. Toss the pasta with the salsa, arrange the shrimp on top, and serve.

This recipe serves 6 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 6 only.