Circuit training is most often accomplished in a gym setting with a bevy of machines and free weights. This is not the only way to carry out an effective circuit training workout, however. Body weight exercises can be an effectual substitute for expensive weight training equipment, and are capable of improving your strength, endurance and muscle size just as well as a weight training regimen. Ditching the weights also helps you to move more quickly between exercises, which can enhance the cardiovascular benefits associated with circuit training.
Designing a Routine
The planning of your circuit training routine is important to your success in meeting your goals. You need to develop three or four different routines, or circuits, that contain six to 10 exercises per workout. These exercises must be arranged so that you receive a full body workout every time you train. If your main goal is to generally get in shape, any mix of push-ups, sit-ups, squats and lunges is suitable for your needs. If you want to turn up the intensity to build more muscle, exercises like chin-ups, one-handed push-ups and jumping squats should be included. Each exercise may be performed for a set amount of time, such as 60 seconds, or for a high number of repetitions before moving on to the next exercise.
Use What You Have
Circuit training with just your body weight requires some creative thinking to create enough variety in the exercise. Incorporate household items such as chairs to perform dips or a coffee table for inclined push-ups. A doorway-mounted chin-up bar is a sound investment for your circuit training routine, or you can use a half-wall that is strong enough to support your weight. If you want to increase the cardiovascular component of the exercise, jog up and down a flight of stairs between exercises.
Changing It Up
Keeping your training routine varied is critical if you want to continue making gains with a body weight circuit training program. According to sports physiologist Brian MacKenzie, a single circuit should not be used for more than four weeks of training. The workout should increase in intensity over the course of the four weeks, and then reset to a moderate level with new exercises after you choose different exercises for the next month of training.
Time Frame
Include a light warm up and cool down routine for five to 10 minutes before and after your workout. This will help your muscles transition between the resting and exercising phases. Repeat your circuit of exercises as many times as you can in a 20 to 30 minute period. You should rest 30 seconds or less between exercises and no more than a few minutes between circuits.
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