Circuit training combines a cardiovascular workout and resistance training to build heart, lung fitness, increase metabolism and build muscle mass. You can use a gym and move from one exercise machine to the next for a non-stop 30-minute workout that is effective and time-efficient. Alternately, you can do military-style exercises such as push-ups, drop and lunge exercise and jump rope or climb over walls (as in a boot camp-style workout) or last, use free weights interspersed with cardio bursts.
Chest and Back
Work the upper and lower body on different days to work hard and recover fully for the best results from your circuit training. For example, for a chest and back circuit workout, do bench press for three sets at 75 percent of maximum weight, then onto cable crossovers for lat and delts (back and shoulder) "skull crushers" for another three set, reverse flys on a flat bench, belly down, and round it out with cable rows for the upper back. Repeat once more if you are seasoned without rest; if you are new, rest and recover.
Work Legs
Do a classic circuit training program with free weights for the legs. Start with three sets of 20 lunges holding 15 to 20 lb dumbbells in each hand. Proceed to three sets 20 reps on the leg press for the quads (front of the thighs) at 75 percent of your maximum weight load. Continue to three more sets of leg extensions. Move onto hamstring curls for the same amount of reps and sets. Finish off with stepping up and off a low bench or platform with 10 to 15 lb dumbbells in each hand for the last three sets of 20 reps each.
Entire Body
Work out every muscle in a military style circuit training session. You can do this at some parks with a PAR course that has several exercise stations with climbing ropes, decline benches for abs and the like. Jog around the park for 5 to 10 laps before doing three sets of 25 push-ups. Continue to a climbing rope and work your way up and back down three more times. Run or jog from one exercise station to keep your heart rate elevated. Proceed to a decline bench for three sets of 25 sit-ups each. Take a minor breather with low-tech jumping jacks for a count of 75 before dropping to the ground for rapid alternate lunges for 2 minutes. Round out the circuit with either jumping rope for 5 minutes or taking 5 to 10 more laps around the park. Cool down by walking for another 5 minutes.
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