The chinup is a great circuit training exercise.
Circuit training is a form of conditioning and resistance training combined. You can perform circuit training anywhere with little or no equipment, and it provides a great way to vary your workouts. Circuit training can help you build lean muscle and lose weight, because it elevates your heart rate and works several groups. When doing circuit training, perform 10 to 12 repetitions of each exercise and do a total of six sets of each.
Incorporate Multi-Joint Exercises
One of the biggest mistakes with circuit training is isolating a muscle while exercising. Isolating a muscle will make that particular muscle bigger; however, if your goal is simply fat loss, multi-joint exercises are your best choice. Instead of doing standing bicep curls, for example, which work only isolated muscles, perform chinups, which work your lattisimus dorsi, biceps brachii, brachialis, trapezius, deltoids and pecs. Perform squats instead of hamstring curls on a machine. Other good multi-joint exercises are pushups, stepups, walking forward lunges and kettlebell swings.
Elevate Your Heart Rate
Keeping your rest times to a minimum will boost your fat loss. The higher your heart rate is throughout your workout, the more oxygen your body has to consume to meet the energy demands of the exercise session. To maximize your oxygen debt, rest fewer than 30 seconds between exercises. For example, perform a set of squats, rest 20 seconds and then perform the next exercise.
Lift Moderate Loads and Repetitions
Lift weights that are 70 to 85 percent of your one-repetition max and perform them until you cannot do any more. If the most weight you can bench press is 100 pounds, lift no more than 70 to 85 pounds. If you're not feeling the "burn" by the time you get to repetition 10, the weight is too light. By lifting a moderate amount of weight, your body will compensate by increasing anabolic hormones such a growth hormone, which boosts fat loss.
To lose weight, you need to consume fewer calories than you burn. To do this, create a caloric deficit -- but also monitor the type of foods you consume. Ingesting 2,000 calories of fast food is not the same as eating 2,000 calories of nutritious food. Eat foods containing vitamins, minerals and slow-digesting carbohydrates such as whole-wheat bread and pasta, lean protein and fats such as omega-3 fatty acids, which are contained in many types of fish. You need to create a caloric deficit of 500 calories per day -- or 3,500 calories per week -- to lose 1 pound, according the Centers for Disease Control and Prevention.