Circuit training counts as aerobic fitness and strength training -- and it's one of the most popular types of exercise. Circuit improves muscular endurance, but it can also be used for body sculpting to burn fat and increase muscle definition. This method of training is appropriate for beginners, intermediate exercisers and even the most experienced athletes.
Benefits
Circuit training lets you sculpt your body in a short amount of time with a simple program that doesn't involve more than following a pattern. You can do circuits at your gym without having to purchase additional equipment -- or you can work out at home without spending any money beyond a few basic tools such as a pull-up bar and timer. You'll tone muscles and improve overall health and fitness level.
Types of Circuit Training
Circuit training is an umbrella term for a type of fitness training, but within circuit training there are a few different types. You can choose between a timed circuit, competition circuit, repetition circuit and sports specific circuit, for example. For body sculpting, a competition circuit and repetition circuit are ideal because a competition circuit has you moving as quickly as possible to burn a lot of calories with minimal rest -- while still toning your muscles. A repetition circuit is similar to a traditional weightlifting routine that is repetition-focused.
Calisthenic Circuit Training
Circuit training doesn't need to be done with equipment. You can use your bodyweight and a timer to do a competition circuit workout. Perform as many repetitions of the following exercises as you can within 30 seconds per exercise: push-ups, squats, sit-ups, lunges and chin-ups. Rest for 30 seconds between each exercise. This workout hits all the major muscle groups. The muscle group or groups you work in order by exercise are the chest, triceps and shoulders, legs, abdominals, legs again -- and the back and biceps.
Military Full-Body Circuit
Circuit training can also use machines and free weights. An example of a repetition type circuit trianing workout with weights and machines includes 10 to 15 pullups for the back, 10 to 15 bench presses for the chest, 10 to 15 leg presses for the thighs and glutes, followed by 30 to 50 crunches. This portion of the workout is followed by 10 to 15 squats, bicep curls, military presses and tricep extensions all in one movement so that as you squat you do a bicep curl and lift up to a military press and then tricep extension. This is a combination exercise that combines squats for your legs with bicep curls for your biceps, military presses for your shoulders and tricep extensions for your triceps. You then do 10 to 15 woodchopper squats, 10 to 15 bent over rows, 10 to 15 one-arm snatch lifts and finish with 10 to 15 push presses.
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