Circuit training is a great way to workout in less time. I circuit is basically a mixture of exercises grouped together and the idea is to complete the required reps for each exercise. When all exercises are finished then you have completed the circuit.
Circuit training can be used for all sports and all fitness goals. You can build a circuit for weight training, bodyweight exercises, cardio exercises, kick boxing drills etc.
An Example Circuit
Complete 10 reps of each exercise without resting between exercises.
Dumbbell Bench Press
Dumbbell Bent Over Rows
Dumbbell Shoulder Press
Pull Ups
Dips
Press Ups
After the circuit rest 30 seconds and repeat 3 times.
In the above weight lifting circuit example there are 6 exercises in the circuit. As the instructions stated you should complete 10 reps for each exercise. When you have done 10 reps then move immediately onto the next exercise. After all exercises are completed then this is 1 circuit finished.
As well as having a required number of reps for each exercise your circuit workouts could use time instead. So if we look at the above example again you would do each exercise for example 20seconds doing as many reps as you could in this time.
A circuit could be made up of basic exercises like above and not last very long or it could be made up of longer exercises. A triathlon for example is a circuit. You do swimming, biking and running. This 3 exercises are done after each other until all 3 are completed.
When planning your circuit workouts you should consider the following:
What are your goals?
There is no point including exercises geared at muscle building when your goals are fat loss.
What equipment do you have?
Don't plan to do an exercise that you simply cannot follow as do not have the right equipment to hand.
Type of circuit?
Are you going to pick a circuit that is timed or one that counts reps. Are you going to rest between exercises are will it be continuous.
The length of your circuit should depend on your fitness levels, there is no point in doing 30seconds of 10 different exercises when your fitness levels wont let you do this.
Remember
Your circuit workouts should be challenging and hard to complete, but NOT impossible.
The type of circuit depends on the types of exercises involved. You can do a variety of exercises either timed or rep counting. Below are some great examples of workouts you could try.
Circuit Training Examples
The below circuit uses bodyweight exercises and no equipment. The aim of this workout is to complete as many reps as you can in just 15seconds. You then rest for 15seconds and move onto the next exercise.
In the above video my buddy Vince Delmonte Demonstrates the workout and the principles that surrounds the effectiveness of it. You can adapt this style of training as you please, adding or changing exercises to make your own personal circuit.
Bodyweight training circuits can replace interval training for people that don't have machines in their home or for one reason or another go outside for a workout. This style of training will help you boost your metabolism and burn body fat.
Top Tip
You can increase the intensity of the workout by either increase the amount of time you do each exercise for, or shortening the rest period.
If your crazy enough you could do both, but prepare to feel really sick.
You can take the principles from the above workout and make your own weight training circuit. Using a moderate weight and performing 15seconds of each exercise.
If you have access to a large area or field you could do the following circuit or a variation of it.
Sprint 20 meters
Do 15 Push Ups
Sprint 20 metes
Do 15 sit ups
Sprint 20 metes
Do 15 Burpees
Walk 100 metes
Repeat as many times as you can
The above circuit uses the great out doors and no equipment, it combines interval training, bodyweight exercises and circuit training all in one. I recently tried this workout and found it very demanding on my oxygen levels and i was soon out of breath. It doesn't matter how fit you are everyone is running at their own maximum speed so it effects everyone the same. If you find 15 push ups etc easy then increase the number of reps for each bodyweight exercise.
I have given you some examples of circuits and you should now be able to either follow one of the examples or create your own.
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