Circuit-training workouts, which typically include multiple exercises or stations, target strength and cardiovascular stamina. Their blend of cardio and weight work, with plyometrics sometimes added, burns approximately 10 calories per minute, "Fitness" magazine notes. Given that you perform the exercises with little or no rest in between, circuit-training workouts can provide similar benefits of traditional cardiovascular workouts in half the time, suggests "Oxygen" magazine.
Workout 1
This circuit-training workout uses dumbbells and plyometric moves to combine strength training with cardiovascular training. Perform this workout on three nonconsecutive days. Spend the first two minutes warming up by moving in place or walking around the room. Then perform single leg jumps, alternating legs; incline push-ups with leg extensions, switching legs after 30 seconds; squat thrust jump; plank with dumbbell row, alternating rows; side shuffles; and pushups. Spend one minute on each exercise. Spend five to 10 minutes cooling down. End with static stretches.
Workout 2
This workout employs dumbbells, medicine balls and body weight; you can also perform this on three nonconsecutive days. Warm up for two minutes by moving in place or walking around the room. Then perform half squats, pushups, medicine ball obliques, seated shoulder presses and medicine ball lunge crossovers. Spend one minute on each exercise. Spend five to 10 minutes cooling down. End with static stretches.
Workout 3
The third workout requires dumbbells and a jump rope. After a two-minute warmup, jump rope, followed by cross chops with a dumbbell, tire runs and burpee spikes. Spend one minute on each exercise. Spend five to 10 minutes cooling down. End with static stretches.
Considerations
Waste products begin to build up in the muscles when performing intense levels of exercise, MayoClinic.com notes. Exercise can become painful and exhausting if the waste products build up to a high level, creating muscle soreness. MayoClinic.com suggests alternating short bursts of higher-intensity cardio exercises with strength training exercises to lower the levels of waste products in the muscles. This allows for a more comfortable exercise session while providing you with the benefits of circuit training.
References
- Fitness; 8 Minute Workout: Quickie Calorie Blaster; Jennifer Matarazzo
- Oxygen; Toughen Up! Lisa Nicholson
- MayoClinic.com: Interval Training: Can It Boost Your Calorie-Burning Power
- "Fitness": Circuit Training Workout: Burn 30 Percent More Calories
- Sports Fitness Advisor: Circuit Training Circuits; Phil Davies
- "Shape": Melt Fat with Cardio Workout A: The 10-Minute Sculpting Blast
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