Circuit Train

Circuit Training Exercises

A circuit training workout is great way to get a time efficient workout that offers the potential for muscle gain and fat loss.  Also effective for increasing endurance and improving cardiovascular health, I have been incorporating circuit training exercise recently for these purposes.  You don’t do a lot of resting between each exercise, instead moving through each circuits quickly.  I find it useful to integrate circuit weight training regimens at the tail end of a normal workout so that my heart rate can become elevated and I am able to burn additional fat.

Circuit training is beneficial because it allows you to integrate as few or as many movements into a workout.  Below is a list of circuit training exercises that I currently use or have used in the past along with a few sample circuit weight training routines that you can add to your workout.

Since I perform my exercises at home, I split my circuit training exercises into a trio of types: bodyweight, dumbbell and barbell. I move quickly through the exercises without resting because I am not hampered by changing weights between each exercise.   For the barbell exercises, I use a 65lb barbell.  This level of weight gives me just enough resistance to concentrate on my main endeavor which is increasing my cardiovascular endurance, but it isn’t enough weight for all of my exercises.  I use 12 pound weights when I am doing my dumbbell portion.  When I am doing my core strength training I use a much heavier weight for slower reps, but the 12 pound dumbbell allows me to do fast reps without resting, although the weight is not heavy enough for other exercises.  Bodyweight movements are ideal additions to any circuit training plan, because they do not require any additional equipment. In the parentheses below, I have pointed out which muscles are being targeted by each exercise.

As you can see from above, there’s a broad range of exercises that you can incorporate into a simple circuit training workout.   I’ve been known to do as many as 15-20 of these exercises in a row without stopping.  My muscles are targeted differently by each of these exercises and this adds some much needed variety to the close of my workouts.  All I need to do is finish 1 circuit of 10 repetitions per movement.  I try to avoid hitting the same muscles in back to back exercises.

15 – 20 exercises is just a suggestion, you could come up with a circuit weight training routine which is shorter.  Deadlifts, upright rows, bent over rows, good mornings, squat push presses, lunges, squat push presses, and military presses make up the circuit routine of the famous MMA fighter, Randy Couture, and offer one example.  The routine is made of 8 repetitions of each movement, completed in 3-5 sets, including a minute of rest dividing each circuit.

Workout routines can include countless types of circuit training exercises. Build a circuit weight training routine for you by adding in some of the above mentioned exercises.  Complete a hard set near the end of a typical strength training workout in order to give yourself a healthy cardiovascular workout which will aid in fat burning and muscle building.

Dave has been an avid fitness fanatic for the past 15 years.  He aims to maintain a lean, athletic look through diet and exercise without spending hours in the gym.

Many of the fitness tips he provides may seem unconventional, but you can’t use a bodybuilding workout to look like an Abercrombie model.

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