Actress Han Ga-in has revealed the personal weight-management routine that keeps her in peak form. In a recent video uploaded to her YouTube channel, Han shared her workout philosophy and body-management tips. "I prepared this content because I want to encourage everyone to exercise," she said, noting that while she currently weighs 52kg, she typically drops to 50kg while filming.
During the video, Han introduced circuit training as an effective home workout. "Walking doesn't count as exercise," she remarked, adding that to effectively burn fat, "You have to be out of breath—huffing and puffing."
After completing a 12-minute circuit, Han suggested that performing two sets at home provides an ample workout. "If you want to lose weight faster, go straight outside and run for just 15 to 20 minutes afterward," she advised.
What is Circuit Training?
Circuit training is a high-intensity, full-body workout that blends cardiovascular activity with strength training. The method involves performing a sequence of different exercises with little to no rest in between. By constantly moving from one movement to the next, the body works multiple muscle groups while keeping the heart rate elevated.
A typical home routine might include three to four cardio exercises—such as jumping jacks, brisk walking in place, or jumping rope—alternated with three strength exercises like planks, lunges, or squats. For maximum impact, each exercise should be performed for 30 seconds, totaling a 3 to 4-minute circuit that is repeated two to three times.
Proven Results: 1.4kg of Body Fat Lost in 16 Weeks
Because it maximizes calorie burn in a short window, circuit training is highly effective for weight loss. Japan’s National Institute of Health and Nutrition analyzed the effects of the practice on 41 women in their 40s to 60s with a BMI of 25 or higher. Over 16 weeks, one group exercised three times a week while a control group did not.
The results showed that the group following the circuit training program lost 1kg of total body weight and saw a 1.4kg decrease in body fat mass. Their waist circumferences also dropped from an average of 91cm to 89.8cm, while their lower-body strength increased by 33%.
Essential Nutrition: Protein, Vitamin B, and Vitamin D
When engaging in high-intensity exercise, recovery through nutrition is vital. Consuming protein-rich foods—such as meat, fish, legumes, tofu, and eggs—is essential for muscle synthesis.
Additionally, B vitamins, found in red meat, spinach, and bananas, support the metabolic processes that turn carbohydrates and fats into energy. They also help combat the fatigue often associated with a dieting and exercise regimen.
Finally, Vitamin D is crucial for maintaining muscle tissue and preventing strength decline. While the body synthesizes Vitamin D through sunlight, those who spend significant time indoors should consider eating mushrooms or milk, or taking supplements to avoid deficiency.
