HealthWise Living

Posted By Brenda on October 11, 2007

Work that Circuit!

So what do I do when I need an effective workout in a short amount of time? Circuit training! Circuit training is ideal also whenever you need to change up your workout (which should be done regularly for the best results.)

Circuit training is a type of interval training in which strength exercises can be combined with endurance/aerobic exercises, thus giving you all the benefits of both a cardiovascular and strength training workout. Even just a shortened time interval between exercises and sets has a cardiovascular effect. Studies at Baylor University and the Cooper Institute have shown that circuit training is the most time efficient way to enhance cardiovascular fitness and muscle endurance.

So how to design a circuit? Here are some samples:

*My favorite circuit is to combine opposing muscle groups, while moving directly from one exercise to the next, without rest between. Once through the circuit, I rest 2 minutes, then repeat the circuit. I’ll do a total of 4 circuits. These are the exercises I like to combine for a total body workout, since I use only dumbbells (first 5 pounders x 20 reps, then 10′s x 15, 15′s x 8 and back to 10 x 8, since I’ll be very worked by then):

*Military Press
*Upright Row
*Curl
*Tricep Extension
*Bench
*Bent Row
*Situps with dumbbells held to chest
*Back Extensions (no weights)
*Squats
*Stiff-Leg Deadlift

You may prefer to start with combining 2 exercises at a time, then 3, etc. with 1 minute between groups to work up to this. The disadvantage of a workout like this is that it won’t build as much strength or muscle mass. It does, however, increase stamina and burn bodyfat while toning muscles and working your cardio-vascular system. Be sure to also use workouts with heavier weights and more rest time between sets at other times.

Here are some more samples- have fun trying each one!:

Get Out of Your Rut – Rut Busting Workouts

Circuit Training Workouts

Circuit Training Workouts for All-Around Fitness

Circuit Training To Improve Fitness Performance

Remember to always warm-up before, and stretch after your workout!

by Brenda

Category: Body, Workouts
Tags: Circuit Training, Dumbbells, Weights, Workouts