Circuit training is a combination of high-intensity aerobics and resistance training designed to be easy to follow and target fat loss, muscle building and heart fitness. It is a wonderful way to spice up your workouts and get your resistance training and cardio all in one session!
An exercise “circuit” is one completion of all prescribed exercises in a program. When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise. Once the circuit is completed (for example 8-12 exercises) a rest period of 30 seconds – 2 minutes follows, depending on the intensity of the exercise. A good circuit training course works different parts of the in the body individually.
Some of the advantages of circuit training are:
- May be easily structured to provide a whole body workout.
- Can be done with little to no equipment.
- Can be adapted for any size workout area.
- Can be customized for specificity; easy to adapt to your sport.
Sample circuit workout
Complete these exercise quickly moving from one to the next with little to no rest:
Warm up the entire body for 5 minutes (on elliptical, bike, or simply walk, jog, etc…)
- Bench press or push ups 1 min (maximum number of repetitions with good form)
- Leg presses/Squats – 1 min
- Jump rope – 3 minutes
- Bent over rows/reverse push ups – 1 min
- Shoulder press – 1 min
- Jog or run 3 minutes
- Walking lunges – 1 min
- Triceps extensions – 1min
- Bicep curls – 1 min
- Jump rope – 3 min
- 45 degree sit ups – 1 min
- Back extension -1 min
Take a short break and repeat circuit as many time as you are able to complete in an hour. As with any exercise program check with your health provider prior to starting a any new exercise. And as always be sure to stretch!