Circuit training involves moving from one exercise to another in quick succession. A circuit typically consists of five to 10 exercises performed for 30 to 90 seconds each. You can create a circuit to meet almost any exercise goal. A circuit training workout helps you expedite your workout and builds endurance because it leaves no time for rest between exercises. While a circuit might include any one of hundreds of exercises, the workouts fall into several specific categories.
Strength Circuits
A strength circuit consists of weight-bearing, strength-focused exercises. You may perform a strength circuit using body-weight exercises, free-weight exercises or machine-based exercises. A combination of all of these modes of strength training could also be part of a strength circuit.
Cardio Circuits
You can make your cardiovascular workout more interesting by performing a cardio circuit. A cardio circuit might include a quick succession of moves such as jumping jacks, speed skaters, jump squats, burpees and jumping rope. Another alternative is to perform a circuit by visiting five or more different cardio machines -- doing a short burst on each to raise your heart rate. For example, warm-up on the treadmill and then sprint for 2 minutes. Immediately move to the step mill and step up at a rapid pace for 2 minutes. Jump on the stationary bike and pedal up a very steep hill for 2 minutes. Move to the elliptical and hit your stride speed as fast as possible for another 2 minutes. Finish the circuit with 2 minutes of intense rowing on the rowing ergometer. Complete this circuit two to three times for a complete 20- to 30-minute routine.
Strength and Cardio
A circuit combining strength-training moves with cardio can burn up to 10 calories per minute, according to Fitness Magazine. In this type of circuit, a strength training move -- such as squats -- is immediately followed by a cardio move -- such as sprinting the length of a basketball court, followed by another strength move such as push-ups. This circuit can be a total body workout, by including a strength move for each of the major muscle groups.
Sport-Specific
A sport-specific circuit would be designed for athletes looking to improve their performance in a particular sport. For example, a running circuit might include leg and core strengthening exercisers interspersed among half-mile race pace runs on the treadmill. Other sport-specific circuits include kickboxing circuits -- alternating core, shoulder and gluteal strength-moves with punching and kicking segments -- and football circuits -- alternating agility drills with weight-training.
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