At-Home or On-The-Go Circuit Training
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If the thought of a treadmill or elliptical workout bores you, it may be time for you to try something different.
Breathe new life into your mundane workout routine with circuit training. Whether you’ve got a short attention span or are short on time, circuit training can help you achieve all the benefits of a traditional cardio workout while adding in some strength training.
"Circuit training is a series of resistance training exercises performed one after the other with minimal rest," explains Cooper Fitness Center Professional Fitness Trainer Joshua Cuellas. Circuit training uses high-intensity cardio and resistance training to build muscular endurance and strength while blasting fat. It is sometimes considered an “all-in-one” approach.
In addition to being highly efficient, circuit training offers many benefits for men and women alike, including:
- Weight loss
- Strength building
- Muscle toning
- Cardiovascular conditioning
Another advantage of circuit training is it can be adapted to meet the user’s age and physical limitations. “You can always add exercises to the list or increase or decrease repetitions to help with age and physical limitations,” says Cuellas. “As long as the individual is cleared by his or her primary physician to exercise, a professional fitness trainer should be able to help with modifications during exercise.”
It’s important to know no one circuit workout is better than another and the number and type of exercises to include in your circuit depends on your individual goals. Short on time? Decrease the number of exercises in your program. Have time to spare? Add some.
“Three to 10 exercises is ideal for a circuit training program,” explains Cuellas. “Incorporate the circuit into your fitness routine two to three times per week.”
Here is a sample circuit workout that requires minimal equipment. Exercises should be completed sequentially, with little to no rest in-between.
- Jumping jacks- 30 seconds
- Pushups- 15 reps
- Alternating lunges- 20 reps (10 on each leg)
- Back row using a resistance band or hand weights- 20 reps
- Sit-ups- 15 reps
- Pushups- 10 reps
- Squat jumps- 15 reps
- Plank- 30 seconds
- Shoulder press using hand weights- 15 reps
- Mountain climbers- 20 reps
- Squat to bicep curl using hand weights- 15 reps
- Tricep dips- 15 reps
- Two-minute rest- repeat circuit two to three times
The beauty of circuit training is that it can truly be done anytime, anywhere.
"You can do a circuit at the gym where you have access to equipment and a trainer or at home with no weights, bands or special equipment,” says Cuellas.
Because of the proven health and fitness benefits of circuit training, Cooper Fitness Center often incorporates circuit training into fitness classes and based on their clients' goals, professional fitness trainers often teach it to their clients.
Interested in learning more about circuit training? Visit cooperfitnesscenter.com to schedule a session with one of our professional fitness trainers.