Interval training, or circuit training, is an exercise system that involves combining short bursts of intense aerobic or strength-training activity with shorter periods of rest. According to the American Council on Exercise, every good workout plan should include cardiovascular aerobic activity, strength conditioning and flexibility stretching. With circuit training you can create a workout that includes all three of these elements and is tailor-made to your fitness level.
Features
Circuit training is defined as a series of exercises performed in short bursts of intensity, followed by periods of rest or low intensity. A different exercise does not have to be performed for each interval. For example, you can practice interval training while walking if you jog for a few minutes, then switch back to walking. After a period of rest, start jogging again to increase the intensity of your workout. When performing circuit training, you can squeeze in a good workout in a short period.
Benefits
According to MayoClinic.com, circuit training can help to increase your stamina, build strength and burn more calories. Short bursts of intense activity help the body develop a greater aerobic capacity. You might find that within a short time, you are able to exercise with a greater intensity and for longer periods. Additionally, most circuit training exercises do not require expensive equipment or gym memberships and can be completed in your own home -- even in front of the television.
Exercises
Almost any exercise is considered a circuit training exercise. Choose exercises that complement your fitness level and throw in a few challenging exercises to increase your level of fitness. Aerobic circuit training exercises include jumping rope, jumping jacks, running, jogging, dancing and using any cardio equipment, such as treadmills, elliptical machines and stationary bicycles. Strength-conditioning exercises include push-ups, sit-ups, lunges, squats, weight training and medicine ball training. Combine aerobic and strength-training exercises with flexibility training stretches. Always begin and end your workout with a good stretch.
Sample Routine
Begin your workout by stretching all of the major muscle groups. Warm up with light cardiovascular activity such as walking or running in place for five to 10 minutes. Cycle through a series of exercise for a few minutes each with a 30-second to one-minute break between. Complete three to four full circuits of each exercise. Include lunges, squats, push-ups, crunches, bench dips, squat jumps, jumping jacks, running in place and jumping rope. For example, start with a few minutes of jumping rope, then rest for 30 seconds before moving on to the next exercise on the list. Finish by stretching all of the major muscle groups to cool down.
Considerations
Speak to your physician before starting a new exercise program.
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