Circuit Training is a great way to get the benefits of strength & cardio training in one workout. I love to lift weights, but I would rather run in a rain storm than do cardio on a machine. Circuit training is my solution.
What is circuit training?
Basically you do one exercise immediately followed by another. For example you can select 3-5 exercises & perform them one right after the other. This is done with little or no rest between them.
I teach a circuit training class at the UFC Gym in Mandeville, Louisiana and this was one of the routines I had the class perform.
Round 1: (50 seconds on each exercise)
Cable low row
One arm row
Squat Pulse Jumps (wide stance squat, pulse 3 times then jump) Fire in the thighs! Whew!
-rest 1 min then repeat 2 more times
Close grip press (narrow grip on barbell to get triceps)
Tricep dips on bench
Heavy walking lunges
Squat with tricep extension
-rest and repeat 2 more times
- 6min of shoulder burnouts: 3 exercises done without rest for 6 min
- 6 min of ab burnouts
This is one example of many ways you can build a circuit routine. Another example workout is doing a strength exercise followed by cardio. I do this when I want to work really hard &/or get shredded fast. You have to be willing to bring your A game because it’s intense.
For example: Chest press & Jump rope, after each set of chest press follow it with 1 min of jump rope. Then do another exercise followed by 1 cardio min. & continue that template for your entire workout. You will be busted but shredded in weeks. Jump rope is a suggestion for cardio, but you could do jumping jacks, high knees, squats, step ups, skaters, etc.
Advantages of Circuit Training:
- Lean up- it will help you lean out and get ripped.
- You save time by getting cardio and strength in one workout. In & out of the gym fast.
- Places a greater demand on the body which dramatically increases your metabolism & leads to increased fat burning long after the workout.
- Improves conditioning & muscular endurance.
*When putting together your circuit take into consideration the busyness of the gym when you plan to workout. You can adjust by keeping everything in close proximity.