Circuit training involves completing a set number of exercises in quick succession, with no rest between. A circuit makes your workout go faster because you are distracted by constant changes. This type of program may burn as much as 30 percent more calories than a traditional workout session, writes Liz Neporent in Fitness Magazine. Regardless of which circuit training program you choose, it helps you meet the American College of Sports Medicine guidelines for healthy adults to perform at least 20 minutes of vigorous cardiovascular exercise three times per week and two full-body strength training routines twice per week.
Strength Only
A strength-only circuit requires you to choose about 10 different strength training exercises. If you choose to work out at home, body weight exercises might work best. At the gym, exercises that use weight machines, barbells and hand weights may also be used.
An example of a strength-only workout might include sets of pushups, squats, lunges, barbell bent-over rows, triceps dips, stability ball crunches, military presses, biceps curls and dead lifts one right after the other. Do eight to 15 repetitions of each set.
Remember to switch up your routine every six weeks or so to keep your muscles guessing---change the order of the exercises, use heavier weights or swap in different exercises.
Cardio Only
A cardio circuit combats the boredom associated with steady-state slogging on a treadmill or elliptical machine. For this type of circuit, choose five to 10 cardio exercises and perform them for one to two minutes each in quick succession. Repeat two or three times for a 20-to-30-minute workout. Examples of good exercises to include are jumping jacks, shadow boxing, mountain climbers, treadmill sprinting, high knees, speed skaters and step ups on a fitness bench.
Cardio and Strength
A cardio and strength circuit compresses your strength and cardio workouts into one session. Alternating between strength and cardio keeps your heart revved and gives you an opportunity to catch your breath after an intense cardio push without wasting time. Select eight or more strength exercises and one or more modes of cardio. After a warm up, perform a minute of one strength exercise and then a minute or two of cardio---move on to the next strength exercise and continue to alternate. Work your way up to two or three total circuits depending on your fitness level.
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