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30 Minute Circuit Training Workouts

by
author image Lora Mays
Lora Mays is a RRCA-certified running coach. She has been running for more than 15 years and coaching since 2010. She has published articles on Plum Deluxe and in "Variance Magazine," among other publications. Johnson holds a Bachelor of Arts in professional strategic communications from the University of Minnesota.
30 Minute Circuit Training Workouts
Circuit training workouts are flexible, giving you the opportunity to do the workout at home, the gym or even at the park. Photo Credit Chris Clinton/Photodisc/Getty Images

If you are short on time or tend to get bored during workouts, circuit training may be the exercise routine for you. Circuit training workouts feature between eight and 10 exercises that are set at training stations. Throughout your 30-minute circuit training workout, move from station to station and complete the exercise for a designated period of time or repetitions. The variety and intensity of the workout builds muscle definition and improves endurance.

Focus on Time

30 Minute Circuit Training Workouts
Modifying exercises like squats can up the intensity and add variety to your circuit training workout routines. Photo Credit Mike Powell/Digital Vision/Getty Images

In focusing on time, such as doing each exercise for 90 seconds and resting for 10 seconds, you can maximize repetitions while allowing time for rest. A 30-minute circuit may include pushups and triceps dips for arm strength; squats, lunges and mountain climbers for leg strength; and planks, Russian twists and butterfly kicks for core strength.

Focus on Repetitions

30 Minute Circuit Training Workouts
Each exercise has different variations, such as the side plank, to increase difficulty and target different muscles. Photo Credit Jupiterimages/Stockbyte/Getty Images

Instead of using time, use repetitions to determine station duration. For instance, set stations for burpees, jump squats, curtsy lunges, inverted rows, arm circles, bicycles, side planks and straight-leg crunches. At each station, complete 50 repetitions before you move to the next exercise. Continue the circuit until you reach 30 minutes.

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