Originally designed to improve muscular endurance, circuit training is a popular method for breaking up otherwise monotonous aerobic workouts. In addition to using a circuit to add variety to your cardio workout, you can vary the muscles you use during your exercise period, adding some resistance to your fitness plan as well.
Calisthenics Circuit
Use jumping jacks, push-ups, jump rope, pull-ups and chin-ups, chair dips, sit-ups and crunches, jogging in place, quick lunges and squats, step-ups and box jumps, butt kicks, high-knee skipping and other calisthenics to create a cardio circuit.
Do these exercises at a pace that keeps your heart rate high. The intensity at which you perform these exercises will be key to getting your metabolism in your aerobic zone. Perform 10 to 15 repetitions of the body-weight exercises like the push-ups, depending on your fitness level. Take only a one-minute break between exercises to stay in your desired target heart rate. You can repeat exercises throughout your circuit, alternating exercises to prevent muscle fatigue.
Cross-Training Circuit
Try to create a multi-exercise circuit using a swimming pool, exercise bike or bicycle and running area, if you have access to a home pool, summer swim club or fitness center. If you can't add a pool to your three-phase workout, try inline skating as one leg of your circuit. You don't need three phases, either. A two- or four-phase routine which works different muscles is effective at breaking monotony and varying muscle use.
Fitness Center Circuit
Take advantage of the various machines available at a fitness center to create a cardio circuit. You can spend 10 minutes per machine, using one resistance or incline setting for the entire time you are on that machine, or you can repeat machines, spending 5 minutes on a machine at one setting, then coming back later during your circuit and changing the setting for another 5-minute bout of work. Pick a variety of machines that work upper- and lower-body muscles. Exercise machines for this type of circuit could include a treadmill, elliptical, rowing machine, exercise bike or weight machines with very light weights.
Dumbbells and Resistance Bands
Using dumbbells and resistance bands lets you add muscle-building and muscular endurance to your cardio workout, depending on how much weight you use. The key here is not to use so much weight that you fatigue and have to take long or frequent breaks. To keep a cardio circuit going using weights or bands, use dumbbells or band resistance that let you do 8 to 10 reps per set, requiring only a one-minute recovery break before you start the next set. You can create a circuit which limits your exercises to one body area, doing three to five sets of each exercise, or you can do more exercises during your workout without repeating exercises.
For example, if you want to work on your upper body one day, you can do biceps curls, flyes, triceps extensions and chest presses, and perform three sets of each. The next day, you'd work your lower legs with squats, lunges, calf raises, deadlifts and leg presses.
For a total body workout, you might perform all of these exercises, but only one set of each, depending on how much time you have for your workout.
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