The label "circuit training" can be applied to any workout that cycles among multiple stations, moving quickly from one exercise to the next. Often, these exercises are a mix of strength-training and cardiovascular stations. You can mix and match almost any exercise into a circuit workout, in almost any timing scheme. Common time limits include at least one minute per strength-training station and 30 seconds or more per cardiovascular station.
Timing
During group circuit classes, either an instructor with a stopwatch or an automated buzzer signals when to switch from station to station. Timing yourself for a self-made circuit can be more challenging, because it requires you to divide your attention between the exercise and a stopwatch. Alternatives include placing a clock with a seconds display where you can see it easily from any station, or pacing the circuit by number of repetitions completed instead of time.
Playground Circuit
Visit a jungle gym, or children's playground equipment, when no children are around and you have the perfect set-up for a circuit training workout. Do bench push-ups, with your hands resting on the edge of the parents' seating, if you can't do full push-ups. Do pull-ups and hanging knee raises on the monkey bars, and use climbing up and down the cargo net for quick cardio intervals. The fireman's pole makes a perfect aid for working on balance and leg strength at the same time with single-leg squats. Use calisthenics as cardiovascular intervals to keep your heart rate up between strength-training exercises.
Gym Circuit
Most gyms have at least one circuit of strength-training machines, organized so that you can go straight from machine to machine and end up with a full-body workout by the end of the circuit, no exercise planning necessary. If your favorite cardio machine is near this circuit and gym rules don't prohibit hopping back and forth between the two, you can create your own cardio/strength circuit by alternating one set on each strength-training machine with a minute on the cardio machine. You also can swap back and forth between multiple pieces of cardio equipment, if space and gym rules allow.
Step Circuit
A simple, adjustable step bench is a common tool in circuit training classes. Stepping up and down on the bench makes for an effective cardio interval; you also can mix in floor aerobics moves, done off the bench. Step benches make an excellent prop for strength-training exercises such as squats, lunges, push-ups and bench dips. If you have access to light barbells or dumbbells, use the step bench as a stand-in weight bench for exercises such as pullovers, triceps presses and chest presses.
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