Aerobic circuit training involves moving from one exercise to the next with little or no rest in between. It's a high-energy workout that can help you burn fat, boost your metabolism, build muscle and improve your aerobic conditioning, according to former Stew Smith, a former Navy SEAL, at Military.com. Two of the biggest advantages of circuit training is the flexibility of it and how little time it takes out of your day.
Cardio Machine Circuits
One type of circuit training routine involves taking advantage of the low-impact properties of cardio machines. Choose three to five machines to use at your gym, such as a treadmill, stationary bike and stair stepper. Start by walking for one minute on the treadmill at a brisk pace. Next, immediately move over to the stationary bike and peddle hard for one minute. Then it's on to the stair stepper at a moderate pace for one minute. Return to the treadmill for a one minute jog or sprint. End the circuit by peddling for another one minute on the bike. The entire circuit training regimen consists of five exercises and takes about six to seven minutes to complete. Repeat one to three times per workout.
Resistance Training
The origins of circuit training stem from resistance training. The advantage of employing a circuit training regimen into your weekly resistance training routine is the added aerobic benefit. So, you build muscle while improving your aerobic conditioning. Begin by choosing five to 10 resistance exercises or machines. Choose ones that will work your entire body. For instance, bench press, squats, crunches, bicep curls, dips, rows, back extensions and calf raises make up full-body circuit training regimen. Spend about 30 seconds per exercise and focus on proper form and technique. Rest for no more than 15 to 30 seconds between stations.
Circuit Training at Home
You don't need expensive gym equipment for aerobic circuit training. You can create a circuit of simple resistance and aerobic exercises. For instance, push-ups, crunches, jumping jacks, running in place, high-knees, kick-backs, fast-feet, squat thrusts, tricep dips and jumping rope can create a customized circuit training plan. You will tighten and tone your muscles while increasing your heart rate and cardiac output. This training routine can be done up to three times per week. Rest at least one day between workouts.
Progressive Circuit Training
This type of aerobic circuit training is designed to help you increase your aerobic and fat-burning capacity over a period of weeks. Its helps you avoid reaching a fitness plateau. Designed by certified strength and conditioning trainer Phil Davies of Sport Fitness Advisor, this routine consists of eight aerobic or resistance training exercises. During week 1, you exercise for 30 seconds per station and rest for 60 seconds between each one. At week 2, you increase your exercise time to 45 seconds per station and rest time stays the same. Week 3 increases the exercise time to 60 seconds while rest time remains the same. Please note that you increase your workout intensity each week as well. Do a total of two circuits per workout until week five where you can increase to three.
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