Circuit training is growing in popularity, especially for people seeking a quick work-out that still promotes health benefits. This methodology is embraced by both Curves® and P90X®. Circuit training combines aerobic (cardiovascular) and anaerobic (resistance) exercises with the goals of building endurance and strength. Typically, the pattern involves an aerobic exercise followed by a resistance exercise, followed by an aerobic exercise and so on until the circuit is completed.
This type of training can be completed anywhere- lakefront to living room. It also is a great foundation for beginners because the frequency, intensity and duration can be customized to meet the individual’s needs. The exercises can also be tailored to provide a full-body, sport-specific or individual muscle group workout.
Circuit training works! Research has shown that circuit training can improve cardiovascular and muscular endurance, build strength, tone muscles and increase an individual’s metabolic rate, which all promote a healthier weight. It also works because it’s quick, so people actually do it.
Most circuits last 30 minutes, which is less than the recommended guidelines for physical activity. But, the hope is that it will promote fitness and spur people on to achieve 60 minutes or more per day!
The following is an example of a full-body circuit, which can be tailored depending on an individual’s level of conditioning. I like to use a 45lb barbell, however I recommend a 15lb barbell for beginners to ensure proper form.
Warm-Up: 3 Minutes brisk walking or jogging in place
Circuit (Complete 3 circuits):
60 seconds- Jump roping, Jumping Jacks or Jogging (Aerobic)
30 seconds- Bench press or Push-ups
30 seconds- Tricep Extensions
60 seconds- Jump roping, Jumping Jacks or Jogging (Aerobic)
30 seconds Squats
30 seconds- Dead lifts
60 seconds- Jump roping, Jumping Jacks or Jogging (Aerobic)
30 seconds- Bicep Curls
30 seconds- Upright Rows
60 seconds- Jump roping, Jumping Jacks or Jogging (Aerobic)
30 seconds- Overhead press
30 seconds- Calf Raises
Cool-Down: Walk for 3 minutes
To see demonstrations of the exercises mentioned above, visit: MuscleandStrength.com
By: Cassie Vanderwall, MS, RD, LDN, CPT
