Weight Lifting Circuit Training

If you are looking for maximum total body training, weight lifting circuit training is an excellent choice. According to "The 30-Minute Celebrity Makeover Miracle," circuit training combines the muscle-building benefits of resistance training with a cardiovascular boost to help you burn more calories, build muscle and get fit faster.

Benefits

There are several advantages to circuit training. According to "Hardcore Circuit Training for Men," it is ideal if you are bored by repetitive gym routines, travel a lot or have difficulty finding time to work out, or lack motivation. Circuit training is flexible and you can adapt routines to suit your fitness level, exercise preferences and environment.

Cautions

Before embarking on weight lifting circuit training, you should have a reasonable level of general health and fitness. Consult your doctor if you have any serious health conditions, such as heart disease, and approach circuit training with caution if you have poor fitness. Always listen to your body and modify routines if they seem too difficult.

Cardio Circuit

Despite the name, cardio circuit training is actually weight lifting exercises, simply performed at a pace and intensity that pushes your cardiovascular into action. Chose one exercise from each body zone: push-ups and tricep dips for upper, forward or side crunches, bent knee lifts or V-ups for your abs and squats and lunges for lower body. Perform them in succession. Rest 30 to 60 seconds between each set, then repeat using a different exercise. Do this for 30 to 45 minutes.

Free Weight Circuit

One of the advantages of circuit training is efficiency. According personal trainer Shannon Clark, you can keep your fitness regime on track and add muscle even with short workouts. The key is to use heavy weights and combining exercises so you are working more muscles in less time. The sample routine Clark suggests combines squats with shoulder presses, deadlifts with upright rows and lunges with bicep curls for an intense yet balanced workout.

Body Weight Circuit

You can circuit train without setting foot in a gym using your own body weight. Former Navy SEAL and fitness expert Stew Smith recommends doing a timed 20-minute circuit that works all your major muscle groups. He recommends push-ups, pull-ups, squats, lunges, tricep dips, military press, sit-ups and crunches. Don't worry about sets and reps; just do each exercise for one minute, interspersed with two three-minute bursts of cardio such as jogging or biking. As you get fitter you can simply do each exercise for longer, or repeat the routine.