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Circuit
Training Workouts
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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 an aerobic
exercise. The shorter the aerobic set the higher the
intensity level.
Similar to interval
training, circuit training combines both anaerobic
exercises, in the form of the strength training and aerobic exercises
like jump rope or brisk walk or jog.
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Interval training is
typically all aerobic forms of exercise with spurts of high intense
aerobics like sprinting or running. During the sprint or run, the
exercise 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
| 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.
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Jump
Rope
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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.
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| 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.
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| 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. |
Circuit
Workout II
| Warm Up |
Walk
or jog in place for about 5 minutes. Then stretch your
muscles before starting your circuit training. |
Outer
Thigh Leg Lift
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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.
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| Cool Down |
Walk
or march in place for 5 minutes. Remember to stretch your
muscles after your cool down. |
Check out these abdominal exercises to add to your next circuit
training routine.
Related
Articles
Weight
Loss Workout
Try these other example weight loss workouts to mix it up with your
exercise routines.
Exercise 4 Weight Loss
2 Achieve Fitness and Health
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