Can a light weight circuit be an effective form of cardio?

[Stewart14]

I guess my question is if doing something like this would have any negative effects on my "real" weight training sessions, and if this method would even come close to something like HIIT on a treadmill or bike or whatever.

think something like this:
10 dips
10 pullups
20 crunches
10 squat thrusters
10 curls with 50 pounds
10 glute ham raises

all in succession, take a 30 sec break and then repeat for a few times.

would it be an effective method to get some "cardio" work in for someone who really can't do effective HIIT programs at home (especially in the heat of the summer)?

 

[vader]

I say yes

 

[NeilPearson]

I say yes

Yes to what?

There is more than one question there.

Can it be an effective form of cardio?

Would doing it have negative effects on his "real" weight training sessions

 

[P-funk]

Depends on what you are doing it for.

How intense are you going to go.

What is the main objective.


I use circuits or complexes for my conditioning days/muscular endurance days.

I do regular easy cardio for recovery days, to help flush the system of waste and to get some of the physiological effects of aerobic work (increased mitochondrial and capilary density, heart health, etc...).


The answer comes back to (as I always say) how this fits into your overal program.

 

[lucifuge]

I believe that light circuit training is an effective form of cardio.
In relation to HIIT, I would think the circuit would be more taxing.
As for it's effect on your 'regular' training, I'd think you'd avoid any detrimental effects by throwing the circuits in after your weight training...
but that's just my $.02

 

[ArnoldsProtege]

I actually dont do cardio at the gym (aside from a warmup) and for the rest of the summer, am doing a weight training circuit to gain muscle and burn fat, and boost my metabolism. I do it really heavy though, and more muscularly taxing then you, as im using it as a main workout. Heres a sample workout:

DB Chest press 5-8 reps
Assisted Wide grip pulups 8 reps
Squats 10 reps
Standing bb/db shoulder press 5 reps
standing bicep curls 5 reps
dips 10 reps
hex bar deadlifts 5-7 reps
weighted crunches 20-25 reps

I do it all non stop,rest for a couple minutes, and repeat. I change it slightly each time I do it (incline press instead of flat, barbell shoulder press instead of dumbell, close grip pullups, etc). I absolutely love it and am getting incredible results from it. The mixture of volumes and intensities is really good as well, and at the end of each individual circuit, i am dripping sweat. It can absolutely be used as a form of cardio, and a damn good one at that. You jus tgotta push yourself, as even a couple seconds rest here and there will take away from the cardiovascular effectiveness... at least ive noticed that with me.

 

[Stewart14]

Depends on what you are doing it for.

How intense are you going to go.

What is the main objective.


I use circuits or complexes for my conditioning days/muscular endurance days.

I do regular easy cardio for recovery days, to help flush the system of waste and to get some of the physiological effects of aerobic work (increased mitochondrial and capilary density, heart health, etc...).


The answer comes back to (as I always say) how this fits into your overal program.

right now, my main "weight training" sessions are centered around progressive strength training, lots of heavy singles, adding a single each consecutive workout.

I wanted to use the circuits for general conditioning on my days off from the weight training, not looking to get too intense, just really want to do it for overall good health, as I really don't do any structured cardio type stuff at the moment.

 

[Stewart14]

I believe that light circuit training is an effective form of cardio.
In relation to HIIT, I would think the circuit would be more taxing.
As for it's effect on your 'regular' training, I'd think you'd avoid any detrimental effects by throwing the circuits in after your weight training...
but that's just my $.02

so you're saying to do my normal weight training workout, and then at the end throw in a few of these circuits as opposed to doing them on a separate day? Could be a possibility, but I am usually shot at the end of my weight workouts, and doing these at the end would be either impossible or half assed, and I'd like to think they really aren't intense enough to really "hurt" my ability to perform on the regular weight days

 

[lucifuge]

so you're saying to do my normal weight training workout, and then at the end throw in a few of these circuits as opposed to doing them on a separate day? Could be a possibility, but I am usually shot at the end of my weight workouts, and doing these at the end would be either impossible or half assed, and I'd like to think they really aren't intense enough to really "hurt" my ability to perform on the regular weight days

sorry, I didn't realize you were talking about an 'off' day.When I first read your post I though you were planning on doing the circuits and weights in one day ( my inital thought was that you were insane, but then I figured it could be done... personally I wouldn't want to do it, but anyway) On it's own day sounds like a great plan... and no, I don't think it would have any real effect on your normal training.
well, at least as long as you don't go nuts with it and overtrain anyway...