Circuit training workouts are highly adaptable routines that can be used to burn calories, improve your lung capacity and build muscle all at the same time. To get the most out of your circuit training routine, you must have clear goals defined for each session and push yourself beyond your physical limits. Circuit training workouts are typically short, ranging between 15 and 40 minutes per session, but you can definitely give yourself an exhaustive total body workout in that period.
Exercise Equipment
Circuit training routines can be accomplished with body weight, free weight or machine exercises. Achieving the maximum amount of benefits from your program may require you to mix and match these exercise types depending on what equipment is available to you. The exercises you use should work all of the muscles in your body by the end of your workout and should be sufficiently challenging that you are tired at the end of a set. If you are performing body weight exercises, they may need to be increased in intensity via speed or resistance to ensure you are working your muscles to their full potential.
Setting Goals
When you choose a circuit training workout, it is important that you design it to achieve your specific fitness goals. If you want to build your muscle endurance, your training program needs to focus on lifting more repetitions per set. If you want to improve your overall strength, use heavier weights for each set with fewer repetitions. Having a clear goal gives you something to work toward and will motivate you to train harder.
Pace
Working out quickly is critical in a circuit training program. According to the American Heart Association, exercising at a rate between 50 and 85 percent of your maximum heart rate will greatly increase your weight loss and cardiovascular benefits. To keep your heart rate pumping, you may need to check your pulse or use a monitor during the circuit training routine. Additionally, you should limit the amount of time between exercises to less than 30 seconds to greatly increase the strain you put on your body.
Combined Movements
Linking exercises together in a single movement is another way to maximize the effort you are putting forth and minimize the time you spend working out. For example, if you perform a deadlift repetition, you can continue raising the bar toward your chin into an upright row to work your triceps at the same time.
Cardio
Instead of resting fully between exercises and circuits, add light cardio vascular exercise into your routine for an extreme challenge. In between sets, you can perform jumping jacks or jogging in place when you would normally be resting. This will leave your lungs burning as you enter the next set of exercises. For an even greater challenge, you can try sprints or fast cycling between sets.
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