Circuit Training Equipment & Routines For Women

When you perform a circuit training routine, you move quickly from one exercise to another without resting between sets. This type of routine raises your heart rate and keeps it up throughout the session, and it enables you to combine your cardio and strength training routines into a single, time-efficient workout. This makes it the perfect routine for women who are crunched for time.

Circuit Machines

Many gyms and fitness centers set up a system of weight machines that target different muscle groups in a designed circuit. You might start on a machine leg press, then move to the chest press, leg extension, row and leg curl machines. On each piece of equipment you perform a certain number of repetitions before progressing to the next machine. Some gyms use hydraulic exercise machines that make the change from one machine to another faster because you don't have to adjust the machine or choose weight from a stack. The resistance of the exercise changes based on how fast you pull and push against the weight.

Small Weight Equipment

Small pieces of weight equipment such as dumbbells, barbells, bands, kettlebells, medicine balls and stability balls can work well for a circuit training routine. You can either set up the equipment you need in a row, making it easy for you to switch seamlessly from one exercise to the next, or you can limit yourself to only one or two pieces of equipment, and just switch the equipment as required by your program. For instance, you could perform a dumbbell squat, push-ups, bent-over dumbbell rows, dumbbell lunge, side raise with bands and dumbbell triceps overhead extension all in succession without any major changes in location or equipment.

Cardio Equipment Options

According to "Fitness" magazine, you don't have to limit your circuit routine to only strength training exercises. Mix it up by adding short bursts of cardio in between your weight exercises. The trick is to choose exercises or equipment that won't slow your routine down. Items such as jump ropes, aerobic steps or mini trampolines work well because you can grab your jump rope and start hopping or start stepping on the aerobic step without needing to do any set up.

Putting Together a Routine

The American Council on Exercise suggests that strength training routines consist of at least eight to 10 different exercises targeting the major muscle groups. When determining the flow of your routine, you'll need to decide whether you want to perform each exercise for a certain amount of time or perform a certain number of repetitions. If you're a woman who needs to keep her workout on schedule, you may want to perform each exercise for a minute. An example 30-minute routine could consist of the following if you perform the entire circuit twice: jog in place; dumbbell squat; jump rope; seated row with bands; jumping jacks; walking lunge; high knee jog; push-ups; single-leg jump rope, 30 seconds per leg; bridge; stepping on aerobic step; dumbbell shoulder press; jog in place; biceps curl with bands; and overhead dumbbell triceps extension.