Circuit Pattern A circuit training workout consists of several sets of different exercises, with a short pause of 20 to 30 seconds between each exercise. After you complete one set, you take a two- to three-minute rest before beginning the next set. During the course of a 30-minute workout, you perform approximately three to six sets, or circuits. Each circuit should consist of similar exercises, such as upper body for one circuit, lower body for another, core and trunk for the next and a total-body circuit. You will use approximately 50 percent of your maximal effort, with more or less effort or weight depending on whether you want to emphasize muscle or cardio work. Plan your 30-minute circuit in advance, assigning times or reps to each exercise in order to finish your workout on time. Be sure to include five to 10 minutes for warm-up, cool-down and stretching.
iUse your own body to build a lean body. Shop online at TRX today! Cardio Stamina and Weight Loss For a circuit that emphasizes aerobic exercise, you will use lighter loads and exercise at a higher intensity. The American Council on Exercise recommends performing 10 to 25 reps of an exercise, at 40 to 70 percent of your maximal effort, taking 15- to 30-second breaks between exercises.
Muscular Endurance A circuit training workout that emphasizes muscular endurance also challenges muscles in order to improve your ability to use them over time. Unlike muscle building, circuit training uses lighter weights and more repetitions of an exercise. You will add slightly more weight to your exercises than you do for a cardio circuit, since your goal is to work your muscles. UK Athletics performance trainer Brian Mac recommends 20 to 30 seconds of each one exercise, taking 30 seconds to recover between each exercise, and three minutes of rest between each circuit.
Upper-Body Circuit To create an upper-body circuit, do pull-ups, push-ups, chin-ups, dips, presses, curls, flyes, dumbbell punches, rows and kickbacks.
Lower-Body Circuit Lower-body exercises for a circuit can include squats, lunges, deadlifts, burpees, giant steps, box jumps, leg raises and leg presses.
Core Workout Create a core circuit with sit-ups, crunches, kettlebell swinging, ab wheel rolls and other exercises that target your middle.