Thursday, May 31, 2012

All You Need To Know About Circuit Training

What is Circuit Training?

Circuit Training is a form of conditioning that combines short burst of resistance training and high intensity aerobics with frequent repetitions. It works the whole body.

A Circuit usually consists of 5-10 exercises. Each exercise is followed quickly by another excise targeting a different muscle group. And, because the excercises switch to different muscle groups, little to no rest is needed. This gets the heart rate up and that is the conditioning aspect of Circuit Training.

What are the advantages of Circuit Training?
1. Great fat burner
2. Provides a total body workout
3. Develops strength and mascular endurance
4. Can be adjusted to suit your age & fitness abilities
5. Short & intense workouts
6. Fun and varied. No risk of getting bored
7. Helps to improve agility & speed

Here are some examples of Circuit Training Workouts:

The "No Equipment Needed" Workout
- Spend 30 seconds on each exercise before moving on to the next one.
- Rest for 1 minute after completing the circuit and repeat 2 more times.

1. Squats
2. Jog in place
3. Walking Lunges
4. Jumping Jacks
5. Push Ups
6. Squat Jumps
7. Crab Walks
8. Jumping Lunges
9. T- Push Ups
10. Butt Kicks


1. Lateral Hops
2. Mountain Climbers
3. High Knees
4. T Push Ups
5. Jumping Lunges
6. Bear Crawls
7. Burpees

Circuit Training with Free Weights
- 60 seconds per station (exercise)
- Rest 2 minutes & repeat circuit 2-3x

1. Dumbbell Squats
2. Jog in place
3. Push Ups
4. Jump Rope
5. Barbell Bent Over Row
6. Jumping Jacks
7. Dumbbell Upright Rows
8. Butt Kicks
9. Dumbbell Lunges
10. Jog in place


1. Box Jumps
2. KB Swings
3. Dumbbell Squats
4. Jump Rope
5. Wide Grip Pulldowns
6. Burpees
7. One Arm Snatches
8. Plank

Handy Tips
1. Have a stopwatch or timer
2. Go relativey lighter on the weights as you will be performing the exercises for a longer period of time compared to normal strength training
3. Make sure you have enough space needed for your workout
4. Perform each exercises and rep to proper form
5. You can scale the workouts & exercise durations to your fitness ability
6. Make sure that you have an adequate warm up & cool down phase

The Spartacus Workout
This workout is inspired by the Spartacus television show and created by one of the World's top fitness experts: Rachel Cosgrove. It kicks my butt every time and leaves me drenched in sweat when I've finished it. To challenge yourself after you have become accustomed to the workout, you can increase the weights you use.

- Each station last for 60 seconds
- Allow yourself 15 seconds to transistion between exercises
- Rest for 2 minutes after the circuit and repeat 2 more times.
- Research the exercises beforehand ( use YouTube or Google)

1. Goblet Squat
2. Mountain Climbers
3. Single-arm dumbbell swing
4. T push ups
5. Split Jumps
6. Dumbbell Row
7. Dumbbell Side lunge & touch
8. Push up position row
9. Dumbbell lunge & rotation
10. Dumbbell push press

I hope you've enjoyed this post. Please let me know if you would like me to blog about any particular fitness/ health related issues.

~ Fit mom

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