Circuit Training Workouts

Circuit training is a great way to combine aerobic exercise and anaerobic exercises. By combining both strength training with short spurts of aerobic exercises you are getting the benefits of building muscles and burning calories and fat.

A typical circuit may consist of 10 to 12 repetitions of a strength training exercise followed by a quick 30 second to 5 minutes of aerobics.

The shorter the aerobic set the higher the intensity level.

Similar to interval training, circuit training combines both anaerobic workouts, in the form of the strength training and aerobic routines like jump rope or brisk walk or jog.

Interval training is typically all aerobic forms of exercise with spurts of high intense activities like sprinting or running. During the sprint or run, the routine becomes anaerobic.

Circuit training however focuses more on the anaerobic strength training exercises with spurts of aerobic exercises. For beginners, start with a shorter circuit incorporating 3 or 4 strength training exercises with spurts of aerobic exercises in between.

For intermediate you should add additional circuits of strength training and aerobics.

Example Circuit Training Workout Routines

Before starting any of the below circuits, make sure to warm up and stretch.

The below examples use a resistance band exercises but you can use dumbbell exercises or a home gym as well or no resistance. Just do what is comfortable for you to start with.

Scroll through the page to see all the example circuit training routines.

Circuit Workout I

This circuit training example will require a jump rope and resistance band. If you don't have these available, just use to the moves as if you had these pieces of equipment.

Warm Up	Walk or jog in place for about 5 minutes and stretch before starting your circuit training routine.
Squats	Place both legs on the resistance band and pull the band up to your shoulders. Now sit back on your heels and bend like you are sitting in a chair. As you come back up, tighten your glutes to get the most from this move. Repeat for 60 to 90 seconds.
Jump Rope	Using a jump rope or without a rope, jump with both feet together about an inch or so off the floor. Keep jumping for 30 to 60 seconds.
Single Leg Kickbacks	Place both hands and feet on the ground in a four point position. Place the resistance band around your right leg and hold it with your right hand. Now kick your right leg back and up until fully extended. Bring your right leg back to where your knee is bent without placing it back on the floor. Repeat this for 30 seconds and then switch legs and repeat for 30 seconds with the left leg.
Walk / Run	Walk in place at a brisk pace for 90 seconds. Now run in place at a fast pace for 30 to 60 seconds. Bring it back to a brisk walk for 90 seconds.
Tricep Curls	Placing the resistance band under one foot, bring the band straight up behind you holding with both hands. Starting with your elbows at a 90 degree angle and pointed forward, raise both arms until elbows are straight. Bring your arms back down to the starting position. Repeat this for 60 to 90 seconds.
Jump Rope	Using a jump rope or without a rope, jump with both feet together about an inch or so off the floor. Keep jumping for 30 to 60 seconds.
Push Ups	You will not need the resistance bands for this exercise. You can perform the push ups on your knees or toes, whatever you are comfortable with. Do pushups for 30 seconds to 1 minute.
Run	Run in place at a fast pace for 60 seconds.
Cool Down	If you are only doing Circuit I, then now is the time to do your cool down. Walk or march in place for 5 minutes. Remember to stretch your muscles after your cool down.

This is just one example. You can mix and match however you want to fit your schedule and equipment. Mix it up throughout the week so that you never get bored with your workouts.

circuit training II

Here is another example workout using circuit training intervals. You can always substitute resistance bands with dumbbell weights or just use your own body weight for the stengthening sessions.

Warm Up	Walk or jog in place for about 5 minutes. Then stretch your muscles before starting your circuit training.
Outer Thigh Leg Lift	lace both legs on the resistance band and pull the band up to your hips. Make sure you have enough resistance in the bands by wrapping it around your hands. Now take a big step to the left and then bring both feet together. This time take a big step to the right and then bring both feet back together. Repeat this for 60 to 90 seconds.
Jog/Run	Jog or run in place for 60 to 90 seconds at a fast pace.
Bicep Curls	Place the resistance bands underneath both feet and stand with feet shoulder width apart. Wrap the bands around your hands for increased resistance. With palms facing out and hands to each side, slowly bring your arms up bending at the elbow. Slowly return arms to starting position. Repeat this for 60 to 90 seconds.
Jump Rope	Using a jump rope or without a rope, jump with both feet together about an inch or so off the floor. Keep jumping for 30 to 60 seconds.
Inner Thigh Leg Lift	Place the resistance band under your right foot and hold the band in your right hand. Place your left hand on your hip and while holding your right arm out to the side with elbow bent, lift your right leg. Now in a swinging motion, cross your right leg over to the left side and bring it back to starting position. Repeat this for 30 to 60 seconds and switch legs. Repeat with the left leg for 30 to 60 seconds.
Walk / Run	Walk briskly for 90 seconds. Now step up the pace and run in place at a high speed for 30 to 60 seconds. Now bring it back down to a brisk walk for 90 seconds.
Chest Press	Wrap the resistance band around both hands and place the band behind your back. With your elbows bent and arms chest high, press both hands out and cross slightly. Return to starting position. Repeat this for 60 to 90 seconds.
Jump Rope	Using a jump rope or without a rope, jump with both feet together about an inch or so off the floor. Keep jumping for 60 to 90 seconds.
Cool Down	Walk or march in place for 5 minutes. Remember to stretch your muscles after your cool down.

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You can always add or substitute different strengthening and aerobic exercises with the ones in this example. For instance, add some adbominal exercises to tone your stomach or even back strengthening moves. Try some jumping jacks as an aerobic step to mix it up a bit.

Check out these abdominal exercises to add to your next circuit training routine.