BASIC TRAINING.

The research is in! Circuit training is the way to go for a total body makeover.

Effective circuit training will help you burn calories and improve your cardiovascular system as well as your muscular strength and endurance. And you can do it all in less time than it takes to watch an episode of ``Desperate Housewives.''

There are several great weight-loss benefits of doing circuit training:

--You will not be wasting time taking breaks in between exercises, because time is money - and who has extra time? Not my clients!

--By keeping the body constantly active in the circuit, you'll keep your heart rate elevated and keep your oxygen consumption at recommended levels. Research has shown this allows you to burn more calories than lifting weights with rest periods, and also helps you achieve a greater cardiovascular benefit.

--You'll be able to work one muscle group while another muscle group is resting, to maximize your workout time.

--Research also shows that by increasing the intensity of your workout with a high-intensity circuit training format, you'll burn more calories during and after the workout. Greater calorie output is definitely helpful in a weight-loss program. This post-exercise calorie burn is known as after-burn or excess post-exercise oxygen consumption (EPOC).

--You will be less likely to plateau. If you do the same exercises every day, your body will eventually plateau as you get used to repeating the same movement. Then you stop seeing results. Variety in exercise movements will keep your mind interested and your body challenged. This will, once again, increase your calorie output.

Here is an example of a circuit to get you started. You would want to complete the number of repetitions in each exercise and then immediately move to the next one. Repeat the circuit two to three times.

Push-ups: 15-25 reps

Stationary lunges: 15-25 reps

Double arm dumbbell row: 15-25 reps

Reverse lunges: 15-25 reps

Overhead shoulder press: 15-25 reps

Squats: 15-25 reps

Tricep dips: 15-25 reps

Lateral side shuffles: 8-10 each direction

Dumbbell bicep curls: 15-25 reps

Bicycle crunches 15-25 reps

Wear a heart rate monitor or check your heart rate periodically to make sure you are maintaining a heart rate above 60 percent of your maximum heart rate. To figure out your maximum heart rate with the Karkoven formula, subtract your age from 220. For your own individualized heart rate training zones, I recommend an active metabolic test by www.newleafftiness.com

ABOUT THE TRAINER

Jeanette Jenkins, founder and president of the Hollywood Trainer fitness company, has a bachelor of science degree in human kinetics from the University of Ottawa. A 14-year industry veteran, she has worked with actors and professional athletes, including Queen Latifah, Taryn Manning and Terrell Owens. A resident expert on the Food Network's weight-loss show, ``Weighing In,'' she is also the official spokeswoman for the BET Foundation's ``A Healthy BET Campaign,'' and is one of 17 experts chosen for Nike's Elite Athletes program.

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