Circuit training is an intense form of training that involves alternately performing cardio activities with strength exercises. Little to no rest is allowed between each station or exercise. At the University of Padua in Italy, researchers tested the effects of circuit training versus endurance training on body composition. According to the 2010 study, which was published in the "Journal of Sports Medicine and Physical Fitness," high-intensity circuit training was more effective in improving body composition than endurance training alone.
Hill Circuit
For this fat-,burning circuit workout, you will need to find a hill that you can run. Check out your local parks or other hilly areas in your city. At the bottom of the hill, you will perform a strength exercise. You can do these exercises with just bodyweight or bring a pair of dumbbells for a more-challenging workout. Warm-up with a light jog for three to five minutes. Sprint up the hill as quickly as you can. Walk down the hill carefully. At the bottom of the hill, perform squats, push-ups, pike presses and crunches--each for 60 seconds--alternating through these after each hill sprint. Rest one to two minutes after each circuit, and complete the circuit three times.
Jump Rope Compound Circuit
For this circuit, you will do compound exercises for each major muscle group for the strength exercises. The cardio activity will consist of jumping rope. Grab some dumbbells or a barbell and set up stations for squats, bent-over rows, chest presses and military presses. After doing each strength exercise for 60 seconds, immediately start jumping rope for 30 seconds. You can jump rope in any manner that suits you. Forward jump roping, backward jump roping, double jumps and skip jumps are all variations you can do. Find a pace that you find challenging but that you can maintain for 30 seconds. After completing the entire circuit, rest at least one minute. Complete the circuit three times.
Just You Circuit
You don't need fancy equipment or a gym membership to get in a great circuit workout. Bodyweight exercises are ideal for circuit training since you don't have to set up any equipment or stations ahead of time. For this workout, walking lunges, push-ups, modified pull-ups and air bike crunches will serve as the strength exercises. Burpees, squat thrusts and mountain climbers are the cardio activities. Perform a strength exercise alternated with a cardio exercise, each for 30 seconds. Continue through all seven activities. Rest for about one to two minutes, then repeat the circuit. Running through this circuit three times, including the rest periods, will only take you about 15 minutes.
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