Great circuit training workouts will keep the body moving and the heart rate elevated by utilizing a series of total body exercises. Circuit training workouts have the capability to burn more calories in less time while increasing aerobic capacity, endurance, flexibility and strength. Men can see great fitness results by incorporating circuit training into workouts. Circuits will last between 30 and 60 minutes and are offered at many fitness clubs or boot camps.
Building Endurance
Endurance--the ability to maintain intensity over time--can be increased through circuit training. Endurance athletes can benefit from circuit training to build strength and men looking to improve endurance can also benefit from this circuit workout. Exercises for the endurance circuit will include a treadmill run, shoulder press, squat jumps, crunches, bench dips, shuttle runs and back extensions. Perform each exercise for 20 to 30 seconds followed by 30 seconds of rest. After completing every exercise for the first round, take three minutes of rest and repeat for a total of three to five rounds.
Body Weight Circuit
Body weight exercises can build strength and endurance without the use of equipment. Common body weight exercises that train nearly every muscle in the body include squats, pushups, pull-ups and sit-ups. For the body weight circuit, perform 25 repetitions of each exercise, in order, followed by 50 repetitions and finish with 75 repetitions of each exercise. For example, perform 25 body weight squats, followed by 25 pushups, then 25 pull-ups and so on. Rest as needed and complete all of the repetitions as fast as possible.
Total Body Circuit
This total body circuit combines 13 exercises that train the lower body, upper body and core at the same time. There is a combination of multi-joint exercises such as the military press and lunges and single-joint exercises such as biceps curls and leg extensions. For this circuit, complete a maximum number of repetitions for each exercise in one minute of pushups, squats and then pull-ups followed by biking or running for three minutes. After running or biking, continue with military press, lunges and biceps curls for one minute followed by another three minutes of running or biking. Finish with one minute of each exercise on triceps extension, leg extension and leg curls and two minutes of sit-ups and crunches. Count the total number of repetitions for the entire circuit and aim to improve every time you perform the circuit.
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