Circuit Style Training
If you're short on time, circuit-style training can be a great option for achieving a full-body and cardio workout in just 30 minutes. This type of training can help you burn calories, build muscle, and improve your cardiovascular endurance. Although traditional-style strength training is my preference, I like to incorporate circuit-style training into my routine when I can't go out for a run due to weather conditions. By alternating between upper and lower body focus, you can achieve great results with this type of training.
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What is Circuit Training
In traditional strength training, it is common that each exercise is performed in sets and reps rather than a time limit. Circuit style training allows you to perform a series of exercises back to back for a set amount of time with minimal rest between exercises. This can be very helpful when you may not have a lot of time but still want to put in a great workout. Circuit training improves muscular strength and endurance, but it can also help improve cardiovascular endurance.
Benefits
As stated above, circuit training is a full-body workout that improves muscular strength and endurance, and cardiovascular endurance. You can build a circuit to fit your timetable. If you only have 30 minutes, then that’s how you time each exercise. I love to build ab workouts in a circuit style because I hate workout abs. But when I do a circuit, I am timed for each exercise.
It is a wonderful way to get in a full-body workout within a short amount of time, but trying to decide how to build a circuit training workout can be intimidating. But you can follow my step-by-step guide to mix and match your ideal circuit training workout.
How to build a circuit
When building a circuit, you want to alternate body parts so that your muscles have time to rest, for example. You want to do an upper body workout immediately, followed by a lower body workout. You also want to pick as many exercises as you have time for. For example, you don’t want to pick too many exercises that you don’t have time to repeat the circuit at least one time.
Select a time limit
How much time do you have? Say you have 30 minutes, and you want to repeat your circuit 3 times with a 1-2 minute rest between each circuit. You would have time for 7-8 different exercises in the circuit at 30-45 seconds each.
Pick an upper body workout
Here are some upper body exercises that you can choose from:
pushups
tricep dips
bicep curls
bent-over rows
shoulder press
bench press
overhead tricep extensions
Pick a lower body workout
Here are some lower body exercises that you can choose from:
lunges
sumo squat
deadlift
squat
hamstring curl
calf raises
single leg deadlift
Pick a compound movement
compound exercises get the full-body moving. Here are some examples of some compound exercises that you can choose from:
single-arm. kettlebell swing
bench hop over
mountain climbers
thrusters (squat to shoulder press)
jumping lunge
clean
pistol squats
Pick a cardio workout
It is recommended that you extend the time frame for the cardio exercise to 1 - 1.5 minutes and give all of your energy here. Here are some examples of cardio exercises you can choose from:
running
jumping rope
stair climbing
up-hill jogging
-cycling
mountain climbers
skaters
Rest
Rest at least 1 minute before beginning again. This is a good time to get some water or use the restroom.
Repeat
You can choose to repeat your circuit with the same exercises that you began with or pick different exercises for each round.
Example
Perform each exercise for 45 minutes and immediately move on to the next exercise. Perform jumping rope for 1 min and 30 seconds. Then repeat a total of 3 times for a quick 20-minute workout
45-sec Push-ups
45-sec Bodyweight squats
45 sec Mountain climbers
45-sec Russian twist
90-sec Jumping Rope
rest two minutes
repeat x 3
You can build your circuit however you want. Just keep in mind that alternating body parts will help reduce muscle fatigue as you complete your circuit. You can add more exercises as part of your circuit and repeat it only two times if you desire. It all depends on the goals you have for your circuit.
“Do something today that your future self will thank you for”
If you are here and reading this, that means you have an interest in your health and fitness. That is so good; I am so excited for you! Taking care of your body is literally the best thing you can do for yourself in the present and the long term.
I find that quote so inspiring. Hard work will pay off in the future, but you also have to live in the moment, and I feel like taking care of yourself is doing both. You are doing good for yourself now as well as for your future self.
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