Circuit Weight Training

Circuit Weight Training combines aerobic activity with anaerobic activity (specifically weight training) in a short series of high-intensity workouts designed to target a variety of muscle groups and stimulate weight loss. The execution of the prescribed exercises is referred to as completing a “circuit,” and an exercise may include as many or few circuits as the athlete performing them is comfortable with.

As with most exercise routines, circuit training should start with a 5-10 minute warm up period of stretching or light jogging. Although any set of differing exercises can be used to create a circuit, an athlete might make a personal requirement that the use of weights be involved in the routine. Including reps of dumbbells or other hand weights is the simplest way to accomplish this objective, and the rest of the circuit can easily be built around weightlifting. Jumps, crunches, stairstepping or any number of other floor exercises can be combined in as basic or complex a combination as the athlete is comfortable with to fill out the regimen. Once a set order of exercises has been decided upon and the circuit begins, each exercise (both aerobic and those involving the use of weights) only needs to be worked on for around 30 seconds, with 20 second breaks between each exercise. Additionally, a 2 minute break can be taken between each circuit before the cycle begins again.

Done correctly, the use of circuits can help with endurance and flexibility in a manner that straight weight training alone cannot.

Related Information

Aerobic Weight Training
Aerobic weight training is a great way to include cardio in your free weights workout.

High Intensity Weight Training
High intensity weight training focuses on finding the maximum lifting ability of the athletes who practice it.