Circuit training is an efficient style of working out. You complete a series of exercises with little to no rest. Moving from one exercise to the next as quickly as possible saves time and keeps your heart rate up. No set method exists for designing a circuit training workout. The exercises you choose depend on the style of and purpose of the circuit.
Total Body Circuit
Use compound exercises if you want to work out your entire body in one circuit training session. A compound exercise involves two or more joint movements. This means the exercise targets more than one muscle. You can hit all major muscle groups with as few as five or six compound exercises. Set up a circuit with squats, overhead shoulder presses, crunches, chest presses, bent-over rows and stiff-leg deadlifts.
Cardio Circuit
A circuit can consist of just strength exercises or strength and cardio exercises. If cardio activities are included, they generally alternate with the strength exercises, functioning as active recovery periods. Use compound strength exercises mixed with cardio activities. Set up a circuit with squats, jumping jacks, push-ups, mountain climbers, pull-ups, burpees, step-ups, jump rope, crunches and high knee runs. You can also use cardio machines such as a treadmill, elliptical or recumbent bike.
Split Routine Circuit
You can set up a circuit to work specific areas of your body, such as an upper body circuit or a lower body circuit. Design the circuit so you don't work the same muscle for two stations in a row. With no rest, your muscle fatigues too quickly on the second station. Core exercises can be used as active recovery, or you can work opposing muscles next to each other. For an upper body circuit, perform pull-ups, push-ups, crunches, overhead presses, biceps curls, reverse crunches and triceps extensions.
Bottom Line
The beauty of circuit training is its versatility. There are no set rules as to what exercises you can and can't use. Typically, compound exercises are used so you can train your whole body in a short amount of time. But you can add isolation exercises, such as biceps curls and triceps extensions, especially if focusing on just your upper or lower body.
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