Circuit training is a combination of high-intensity aerobics and resistance training designed to be easy to follow and target fat loss, muscle building and heart fitness.
Circuit training is an excellent way to improve mobility, strength and stamina. The circuit training comprises of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. The exercises within each circuit are separated by a short rest period, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training and your training objective.
- Length of intervals between circuits.
- The number of circuits performed.
- The number of workout stations.
- The time spent at each station (60 seconds has been suggested as ideal).
- The intensity and speed at which each activity is performed.
the following is an easy worjout sample that will help you get closer to your target. It takes only 30 minutes
of your time:
Perform the workout with light weights and move continuously. You should be able to get 25 to 30 repetitions
for each weight training segment. Don’t rest between exercises. The exercises below add up to 27 minutes,
but you’ll need about 10 to 15 seconds in between exercises to grab your weights and get into proper position.
(2 minutes) Start with a warm up. March in place, walk slowly on a treadmill, or cycle slowly on a stationary cycle.
(1 minute) Tricep kickback/squat: Hold a dumbbell in each hand and pull your elbows back so you’re holding the weights near your waist. As you squat,straighten your arms behind you, pressing the weight back and moving only your forearms. Your upper arm (from shoulder to elbow) should not move. Lower theweight as you press up from the squat. Repeat steadily.
(3 minutes) Aerobic segment: might be jump rope, treadmill, cycle, stairmaster, jumping jacks, etc.
(1 minute) Deadlift: Start in a standing position, holding a dumbbell in each hand. Hands should rest on the thighs. Keeping your shoulders low and back (don’t hunch over) and your knees slightly bent, bend from the hips until your back is flat. Your arms should stay straight, allowing the weight to move straight down toward your feet. Keep your head up. Return to a standing position and repeat steadily.
(3 minutes) Aerobic segment.
(1 minute) Hammer curl/squat: Hold a dumbbell in each hand and pull your elbows in tight to your waist. Your palms should be facing one another, as if you are holding a hammer in each hand. As you squat, lift the weights toward your shoulders, keeping the elbows in tight to the waist. Lower the weight as you press up from the squat. Repeat steadily.
(3 minutes) Aerobic segment.
(1 minute) Upright row/squat: Hold a dumbbell in each hand and let the weights rest against your thighs. As you squat, lift the weights straight up to your chest (your elbows come out to your sides) in a rowing motion. Lower the weights as you press up from the squat. Repeat steadily.
(3 minutes) Cooldown. March in place, walk, or cycle slowly.
(1 minute) Push-ups.
(1 minute) Abdominal crunches.
(3 minutes) Stretch all the major muscle groups.
circuit training is probably one of the best methods of exercising since it provides excellent all round fitness, tone and strength. Try he above mentioned routine and see how you feel afterwards