Simple Circuit Training

If a workout that is quick, beneficial and offers you the chance to exercise every major muscle group appeals to you, then you may enjoy simple circuit training. First developed in 1953 by R.E. Morgan and G.T. Anderson at the University of Leeds in England, circuit training is a series of exercises performed one after another in a certain sequence. You can choose exercises that best meet your needs when you work out in a circuit.

Equipment

Circuit training has been used by athletes for many years to improve their performance on the field. It is an all-in-one workout generally performed in a gym setting. You move from one exercise to another with little rest in between and use free weights, resistance bands, the stair machine, inclined weight bench, a pec-dec and leg-press machine. You may also use a jump rope, elliptical machine, rower or treadmill for the cardiovascular portion.

Benefits

Strength training benefits your cardiovascular and muscular systems. Unlike regular strength training, you can achieve a cardiovascular workout with circuit training because you are not allowing your heart rate to drop between exercises. A study in the Journal of Strength and Conditioning Research found that circuit training improved the "cardiovascular fitness, body composition, and muscular strength" of the participants. Building lean muscle mass helps you burn calories at a faster rate, which can help you control your weight.

Features

For the maximum benefit from circuit training, intersperse strength building exercises with selected cardiovascular exercises. According to Terri Magrans, certified personal trainer for the Life Fitness Academy, when going through a simple circuit training workout you should perform strength training exercises for 30 seconds, then move to a cardiovascular exercise for several minutes. You then move around the circuit to another strength training exercise. You continue the circuit until you have completed all the exercises or have worked out for a specified period of time.

Circuit Routine

To complete a simple circuit routine, you perform exercises that target your upper and lower body, your core region and your total body. The website Sports Fitness Advisor recommends squat jumps, jumping jacks, high knee marches, push-ups and lunges as just a few of the upper, lower and total body exercises. Crunches, planks and bicycle kicks work your abdominal area.

Considerations

Before you begin to incorporate a simple circuit training routine into your week, determine whether you have access to the equipment you will need. Many of the standard exercises performed involve gym equipment that you might not have at home. You may need to join a gym or community center before beginning. You should also identify your long-term fitness goals so you can tailor the exercises to fit your requirements.