Great Circuit Training Workouts

Circuit training has really taken off as a discipline over the past fifteen years, and is recognized as one of the best all-round ways to train the body in its entirety. Often taking place in a class environment and under the supervision of a coach or instructor, circuit training can be used by just about anyone to build stamina, increase cardiovascular fitness and improve muscle tone. It’s also great for weight loss.

A ‘circuit’ is the completion of every exercise in a prescribed activity program, and several circuits are expected to be completed in each session. The intensity of the circuits and the difficulty of the program depends upon the level at which the training session is aimed, the instructor, and the duration of the session. Ideally, if you can join a gym or a health club that runs regular circuit training sessions, then do your best to get in on one of those. For those without access to these kinds of facilities, there are still plenty of circuit training programs online that can be followed with very little equipment or training. The following program should be attempted three times, along with a five-minute stretching period to warm up and cool down.

1. Start off with 40 step-ups-–either a staircase or a standard step aerobics step should be sufficient for our purposes here. Try not to go too quickly, and keep a slow, steady rhythm.

2. Next, using a dumbbell, add in 12 bicep curls with each arm, alternating one after the other. Make sure you focus on form and quality – don’t rush, and take it slow. 3. If you have access to a 15-metre-long space, do ten shuttle runs back and forth at a fast jog or sprint.

4. Holding your dumbbells by your sides, lunge forward with alternate feet while raising the dumbbell on the same side as the foot going forward. Hold for half a second then repeat.

5. Fifteen press-ups, as quickly as possible while maintaining good form.

6. 40 step-ups, while using the dumbbells to perform a pectoral fly.

7. 20 abdominal crunches, as quickly as possible but again ensuring that the correct form is maintained.

8. Using the dumbbells, perform 10 basic squats, raising the dumbbells above your head and lowering them again with each squat.

Try not to rest for more than two minutes while performing this circuit, but also ensure that you do not strain yourself and that you drink plenty of water. This circuit should not be attempted more than three times in any given week.

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