Circuit training is a time-efficient, intense method of working out. A circuit involves a series of exercises performed with no or little rest. Both cardio and strength exercises may be included in a circuit workout. The best circuit workouts consist of compound strength exercises, which work more than one muscle, and cardio activities that increase your heart rate quickly.
Full-Body Strength Circuit
This circuit will work all the major muscles in as little as 20 minutes. Every station is a compound movement so you make the most of every exercise. You alternate lower and upper body exercises. While your upper body is resting, you work your lower body, and vice versa. Set up the stations before you start so you can move quickly from one exercise to the next. The circuit consists of six stations: squats, bench chest presses, stiff-leg deadlifts, bent-over rows, crunches, and overhead shoulder presses. Stay at each station for 30 seconds. Immediately move to the next station. After completing all six stations, rest for one minute. Repeat the circuit four times.
Cardio-Strength Circuit
This circuit workout alternates a cardio activity with a strength exercise. You will stress both your aerobic and anaerobic energy systems in one workout. Set up six stations: lunges with overhead press, jump rope, seated row, jog in place, dumbbell pullover and high knee runs. Perform the strength exercises for one minute and the cardio activities for 45 seconds. Move quickly from one station to the next. Rest a couple of minutes after completing all six stations. Repeat the circuit three times.
Bodyweight 15's
You can do this circuit training work just about anywhere. You don't need any extra equipment. This workout is perfect if you work out at home, can't make it to the gym or are traveling. Perform the following five exercises as a circuit: burpees, mountain climbers, push-ups, squat thrusts and crunches. The first time through, do each exercise for 75 seconds. The second time through, do each exercise for 60 seconds. Subtract 15 seconds off your time every circuit. By the fifth, and last, circuit, do each exercise for just 15 seconds. Rest one minute between circuits.
Member Comments