Circuit training is a routine that helps you burn calories and build lean muscle simultaneously. A series of exercises are done consecutively with short rest periods in between, then they are started from the top and repeated all the way through several more times. The exercises in a circuit are generally done with light weights or body weight. This allows you to do quick transitions and high reps.
Push-ups
Push-ups target your upper body and they are staples in a circuit training workout. Place your hands slightly wider than shoulder-width apart on the floor and place your toes hip-width apart behind you. Steadily push yourself up until your arms are fully extended. Keeping your back straight and core tight, lower yourself down until your chest is within a fist-width of the floor, push up and repeat 15 to 20 times. You can make these more challenging by doing them in a plyometric fashion. To do these, push yourself off the floor explosively so your hands become airborne.
Lunges
Lunges work your legs and you can hold dumbbells to add more resistance. Stand with your right foot forward and your left foot behind you. In a steady motion, lower yourself down until your right thigh parallels the floor and your left knee is an inch above the floor. After holding for a second, rise up, repeat for 15 to 20 reps and switch sides.
Pike Sit-ups
Pike sit-ups target your upper and lower abs simultaneously. Lie flat on your back with your legs straight and your arms extended behind your head. In a steady motion, raise your arms and legs toward each other so your body forms a "V" shape. You should be balancing on your butt at this point. Once into this position, try to touch your toes with your hands. Slowly lower yourself down and repeat for 15 to 20 repetitions.
Squat Thrusts
Squat thrusts are body weight exercises that work your legs and core. Stand with your feet shoulder-width apart and your hands at your sides. In a fast motion, descend into a squat, place your hands on the floor and kick your legs behind your body, landing on your toes. When you do this, maintain a straight back. Quickly snap your feet forward, rise back up and lift your arms above your head. Repeat 15 to 20 times. To make this exercise more intense, you can change it into a burpee. To do a burpee, perform a push-up when you kick your legs backward and leap into the air with all your might when you snap your legs back to the starting point.
Supermans
Supermans work your back, butt, shoulders and hamstrings. Lie face-down on the floor with your arms extended in front of you and your legs straight behind you. In a controlled motion, lift your arms and legs off the floor and hold for a second. Slowly lower them down and repeat for 15 to 20 repetitions. You can also do these in an alternating fashion where you raise and lower your opposite arm and leg.
Starbursts
Starbursts work your legs, core and cardiovascular system in an explosive fashion. Stand with your feet hip-width apart, tuck your arms into your sides and place your hands in front of your chest. Slowly lower yourself into a squat, then jump in the air as high as possible. When you do this, extend your arms and legs out to your sides so your body forms an "X" shape. As you come down, land your feet back in the starting position and repeat 15 to 20 times.
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