Circuit training can be part of any workout that cycles between stations and moves promptly from one exercise to the next. Circuit-lifting workouts often include strength training and cardiovascular stations. You can combine most exercises into a circuit-lifting workout. According to Military, mixing resistance training with a cardiovascular dynamic will boost your metabolism, consequently burning fat and building muscle.
Advantages
Getting started on a circuit workout is convenient and requires little or no equipment. Your workouts can be as simple as a cycle of exercises or as complex as a military obstacle course. Try free weights or no weights, gym equipment or playground equipment. Circuit training creates a complete workout in a short amount of time, providing you an overall exercise regimen that can be performed individually, with a partner or a group.
Strength
A strength-circuit workout requires you to select a mixture of diverse strength-training exercises. Body-weight exercises might work best for home, and exercises that use machines and free weights at the gym. An example of a strength-circuit workout may include sets of pushups, squats, lunges, rows, triceps dips, exercise ball crunches, incline presses, biceps curls and deadlifts, one right after the other. Perform two sets of 10 to 15 repetitions per set.
Cardio
Cardiovascular training is simply elevating your heart rate to a pace and intensity that pushes you to a cardio level of 60 to 80 percent of your maximum heart rate. You will not have to necessarily run because any activity that keeps your heart rate up will be sufficient, and cardio circuit training does that. Choose exercises that target each part of your body such as mountain climbers, dumbbell squats, lat pulldown, jump rope, dumbbell chest press, leg curls, jumping jacks and reverse crunches. Perform them in succession. Rest for five minutes between each set, then repeat. Do this for 30 to 45 minutes.
Awareness
Be aware and cautious during circuit workouts that you do not overexert or underhydrate. Devise a circuit-lifting program that properly matches your fitness levels. Warm up and stretch before each workout and wind down by stretching out your muscles.
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