How Does Home Circuit Training Help Weight Loss?

In the majority of the cases the gyms offer special machines for circuit training. It is true that these are effective machines, but you can reach the same weight loss and strength building in your home as well without using expensive machines.

If you use it right, the circuit training using your weight can turn out to be more effective than any tool.

Burning calories

According to the studies conducted in this field, a 185 lbs. person performing moderate circuit exercises for 30 minutes could burn 355 calories.

The same person having high impact aerobics for just as much time, would burn 311 calories. You can increase the number of calories burnt if you increase the pace of the exercises.


If you choose not to use the weights at the gym, you should know that you can achieve similar results if you do some push-ups, squat jumps, lunges and sit-ups at home.

In case you would like to make the exercises more difficult, for sure you can find some common household objects that you can use.

For instance, if you want to make the push-up more difficult, you should raise your feet on the stairs, exercise ball or coffee table. You should have different workout circuits made of 6-12 differentexercises which make all the major muscle groups work. Every 2-4 weeks change the circuit.


The secret about losing weight at home is to perform the exercises at a pace that make you sweat. According to the specialists, you should work out for 30-60 seconds per station per exercise and then take a break of 60-90 seconds. Usually people repeat the same workouts 2-3 times per session. However the time between the circuits shouldn’t be more than 2-3 minutes.

More weight loss

Once you get used to the workout sessions you have you should increase the intensity to increase the number of calories burnt per session. In order to keep your heart rate high, you should use the stationary bike for 3 minutes.

If you don’t have a bike, you can replace this exercise with any other kind of cardio exercise like jumping rope or running on the treadmills. You can have these kinds of exercises during your breaks to maintain a high heart rate.

Nowadays there are a lot of cross trainers which means that you can perform different kinds ofexercises so your body will react better to muscle stress. With their help your workout can be optimized in the comfort of your home.