Circuit training is a type of workout that involves weight training, cardio or a combination of both. The whole body ends up getting targeted in a short amount of time and there are short rest periods in between each exercise to keep the heart rate elevated. After doing circuits for a while, the rest periods can be cut out completely and you can just go right through from one exercise to the next. If you want to put together a circuit, it can be beneficial to know what exercises you can do.
Burpees
Burpees are a popular full body exercise that no circuit should go without. To do these, start with your feet together and your hands at your sides. Squat down and place your hands on the floor. Kick your legs behind you and go right into a push-up. Snap your feet back forward and jump into the air. Extend your arms up like you are signaling a touchdown, land back on your feet and repeat.
Jumping Jacks
Jumping jacks are a cardiovascular, body weight exercise that can get your heart rate up in a hurry. To do these, stand with your feet together and your arms down at your sides. Jump up in the air as your extend your legs out the sides and your hands together in an arcing motion. Your body should form an "X" shape. Land on your feet, jump up and come back to the starting position with your hands at your sides and feet together. Keep alternating back and forth in a smooth motion. Try to keep your arms straight throughout the exercise.
Bicycle Crunches
Bicycle crunches target the whole abdominal wall with a specific emphasis on the obliques. To do these, lie on your back with your knees bent and shins parallel to the floor. Place your hands on the sides of your head and lift your body into a crunch position. Bring your right elbow toward your left knee as you extend your right leg out straight. Reverse the motion by bringing your left elbow toward your right knee and extending your left leg out straight. Continue going back and forth in a smooth motion.
Jump Rope
Jumping rope is a cardiovascular exercise that also helps tone the shoulders, calves, upper back and stomach. Grab a handle in each hand and let the rope hang behind your heels on the ground. Swing it over your head and down toward your feet. Jump over the rope and continue swinging it around your body. Get a good rhythm going where you can smoothly jump the rope in time with your swing. To increase your intensity, speed up your motion or use a weighted rope.
Push-ups
Push-ups are one of the most common body weight exercises and they make a great addition to a circuit. To do these, lie on your stomach with your hands directly under your shoulders. Curl your toes under your feet and push yourself up off the floor until your arms are extended. Tighten your core to keep your back straight and slowly lower yourself down toward the floor. Stop when your chest is the width of your fist away and push yourself back up.
Tuck Jumps
Tuck jumps are a high-intensity plyometric exercise that really targets your legs. To do these, stand with your feet about shoulder-width apart. Place your hands on the sides of your head and squat down into a low position. Jump in the air as high as you can and draw your knees into your chest. Land, squat back down and repeat.
Squat to Press
A squat to press exercise can work your upper and lower body at the same time and you need dumbbells to perform it. Stand with your feet shoulder-width apart and hold the dumbbells at your sides. Squat down until your thighs are parallel to the ground. Stand up, curl the weights, then press them straight above your head. Do this in one smooth, continuous motion. Lower the weights back down and repeat.
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