Circuit training workouts that target strength can burn approximately 30 percent more calories than workouts that use traditional strength training methods, according to "Fitness" magazine. Not only can circuits break through periods of workout boredom, but they can help burn a significant amount of calories, increase your cardiovascular levels and sculpt your muscles.
Body Weight Circuits
Body weight circuits are beneficial for those who don't want to invest in a lot of equipment. They are also an easy way to add variety into your circuit routines. Using your own body weight as resistance is a functional way to train multiple muscle groups at the same time. One way to implement body weight circuits is to begin with spending 30 seconds on each move. Rest for 60 seconds between moves and repeat the circuit twice, resting approximately 3 minutes between sets. Common body weight exercises that could be included in this type of a circuit are push-ups, squat jumps, lunges, plank lift, crunches and triangle push-ups. In a triangle push-up you start in standard push-up position. Move your hands together so that the index fingers and thumbs are touching each other, making a triangle under your chest. Keep your abs tight and hips forward and down while performing the push-ups.
Dumbbell, Barbell and Cable Circuits
Using external weights, such as dumbbells, barbells and cables, in circuit training is a traditional approach to get effective results. One way to implement dumbbell, barbell and cable circuits is to spend 45 seconds on each move. Rest for 60 seconds between moves and repeat the circuit twice, resting approximately three minutes between each set. Common body weight exercises that could be included in this type of a circuit are seated dumbbell shoulder press, bench press, bar squats, lat pulldown, standing cable curls, dumbbell triceps kickback and alternating dumbbell lunges.
Resistance Band Circuits
Resistance bands are inexpensive and effective at strengthening and toning the body. One way to implement resistance band circuits is to begin with spending 60 seconds on each move. Rest for 60 seconds between moves and repeat the circuit three times resting approximately three minutes between sets. Common resistance band exercises that could be included are biceps curls, triceps kickbacks, squats, overhead presses and lunges.
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