Do-It-Yourself Circuit Training

Circuit training is a workout routine that consists of a series of exercises performed in consecutive order with limited rest in between. The circuit is repeated two to three times. It is time-efficient and can be tailored to your personal fitness goals. Although a circuit can focus on either strength training or cardiovascular exercise, a workout that combines both can burn up to 10 calories per minute. Talk with your doctor first to determine if circuit training is an appropriate workout for your fitness needs.

Things You'll Need

  • Towel
  • Clock or watch with second hand
  • 3 to 5 lbs dumbbells
  • Jump rope (optional)
  • Exercise or yoga mat (optional)
  • Heart rate monitor (optional)
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Instructions

    • 1

      Perform jumping jacks for 2 minutes. Stand with your feet together and with your arms by your side. Bend the knees slightly and jump by spreading the legs out to the side. Swing the arms out and up over the head at the same time you are jumping. This is one jumping jack. Repeat the movement. Keep your abdominal muscles tight. Bend your knees slightly and land on the balls of your feet to avoid injury.

    • 2

      Do squats with a bicep curl for 1 minute. Stand with your feet at least hip-width apart. Hold a dumbbell in each hand with wrists facing up. Squat down like you are sitting in a chair and bring the elbows up simultaneously. Stand straight up, while extending the elbows down. Repeat the movement. Do not let the knee go over the toes when squatting.

    • 3

      Jump rope for 2 minutes. If you do not have a jump rope, bend both arms at right angles at your side and turn the wrists in small circles while jumping on the balls of both feet.

    • 4

      Do a bicycle crunch for 2 minutes. Lie on your back and raise the knees to at least 45 degrees. Place your hands behind the head and crunch up with shoulders off the floor. Move the right elbow toward the left knee and extend the right leg. Bring the right leg in, moving the left elbow toward the right knee; extend the left leg. The movement of the legs should mimic the pedaling motion of a bicycle.

    • 5

      Jog in place for 2 minutes. Increase the intensity of this exercise by lifting the knees to waist level.

    • 6

      Perform pushups for 1 minute. If you cannot perform a traditional pushup with straight legs, bend the knees with your feet straight up. Keep the back straight and the abdominal muscles tight.

    • 7

      Repeat the circuit 2 more times starting with jumping jacks.