If you have trouble selecting just one exercise, circuit training allows you to mix up your workout, challenging your body through a series of different exercises. Circuit training is ideal for those who are short on time, because you can alternate between aerobic and resistance training in a short span. Develop a program that works for your fitness level and you can work the entire body in one 30- to 45-minute workout.
Types
The Stretching Institute identifies four circuit-training types: timed, competition, repetition and sport-specific circuits. A timed circuit involves performing an exercise for a specified period of time, such as one minute of pushups, then one minute of jumping jacks. A competition circuit adds the challenge of seeing how many repetitions you can complete in one timed circuit. A repetition circuit involves repeating a designated number of exercises at each station, such as 30 triceps dips, then 30 squats. A sport-specific circuit features different training stations for your sport. For example, you may shoot basketball free throws for one minute, then switch to dribbling for another minute.
Georgia State University Program
A resistance circuit-training program from Georgia State University takes an estimated 20 to 25 minutes. A key element of successful circuit training is limited time between sets. Rest only 45 seconds between each set. An example: Start with a compound exercise of chest flys and chest presses, completing 10 repetitions. Switch to abdominal crunches for 25 repetitions, then switch to a leg extension machine for 10 repetitions, then a leg press for 10. Perform a shoulder press and lateral raise for 10 repetitions each. Do another set of abdominal crunches for 25 repetitions. Work your back with bar pull-downs in front and back of your chest for 10 repetitions. Perform triceps extensions and then bicep curls for 10 repetitions each. Finish with a set of squats. Rest for two minutes, then repeat this circuit one to two additional times.
Timed Circuit
A timed circuit exercise program example involves selecting 10 exercises, then performing each for one minute. Rest for one to two minutes between the set and repeat for one to two times. These circuit types can alternate between aerobic and resistance training. Example exercises include jumping jacks, bicep curls, burpees, pushups, jump rope, squats, side-to-side jumps, lunges, jogging in place and abdominal crunches.
Considerations
Fast-paced circuit training workouts can place a lot of strain on your body with short rest periods in between. A warm-up that gets your blood flowing and muscles limber is vital to protecting yourself against injury. Examples include five minutes of walking, cycling or jogging, followed by stretching your major muscle groups. If you have not exercised in a while, talk to your physician before beginning a circuit-training routine to ensure you are in proper shape.
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