Information On Circuit Training Exercises

When it comes to working out, there are no shortages of protocols to follow when you hit the gym. Split routines, supersetting, working one body part a day and doing full body workouts are examples. Circuit training is one of the many types of workouts that involves high intensity and short duration. This type of workout can get you in and out of the gym in a mere 30 minutes.

Multi-joint Exercises

Exercises in a circuit are generally multi-joint, or compound, exercises. This means they involve more than one muscle and joint simultaneously. Doing these types of exercises are what enables you to get an efficient workout in a short amount of time.

Body Weight

The weight of your body is often incorporated in with circuit training exercises. This allows you fast transition from one exercise to the next. Burpees, push-ups, dips, bicycle crunches, lunges, jump squats and supermans are examples.

Weights

Any number of resistance tools can also be used with circuit training exercises. Weight machines, dumbbells, stability balls, medicine balls and resistance bands are examples. Chest presses, squat presses, stability ball crunches and medicine ball chops can all be done in circuit working, using these tools.

Number of Exercises and Reps

Circuit workouts can contain anywhere from five to 15 exercises. Each one has a primary focus on one body part with a carryover effect on others. Rep ranges are in the high category. As a general rule of thumb, at least 15 reps are performed with each exercise. Once adaptation takes place, this can go all the way up to 30 reps.

Cardio

Cardio is another aspect of circuit training exercises. Jumping rope, running in place, and jumping jacks are often blended into a workout. Instead of counting reps with these exercises, they are timed. Generally, they are done for 30 to 60 seconds.

Rest Periods

The key benefit of circuit training is the fact that the exercises are performed one right after the other with little rest in between. The rest breaks can be as short as 10 seconds, or as long as 90 seconds. This depends on your current fitness levels and the type of exercises you are doing. After one circuit is completed, a one- to three-minute rest break is taken, then the same circuit is repeated. A single workout can involve anywhere from two to six total circuits. Again, it depends on current fitness levels and the intensity of the exercises.