Intense Circuit Workouts

Circuit training offers a way for people to maximize their workout program and reap the benefits of both cardio exercise and strength training. While cardio is typically done to lose weight and strength training is for building muscle, a circuit workout combines elements of both in the form of high repetitions with low resistance, as well as short rest periods. The outcome is improved cardiovascular health and muscle tone, and more intense circuit programs will give you even better results. There are a number of different circuit workouts to choose from, and incorporating one or more into your weekly exercise routine will have a dramatic impact on your level of fitness.

  1. Weight Machine Circuit

    • The American Council on Exercise describes one example of circuit training that requires the use of weight machines. The circuit includes 10 different stations, each designed to work a different group of muscles. The stations are: chest, leg squat/press, back, abs, shoulders, leg curls, triceps, biceps, calves and lower back. For each, you do 15 reps, with 30-second rest periods in between each one. For the cardio component, you can add in some jump rope, jogging in place or some other form of dynamic movement several times throughout the circuit.

    Body Weight Circuit

    • While weight machines and other pieces of equipment are commonly used in circuit-training programs, you can also use your own body weight to add resistance. One program that relies on your body weight for resistance begins with a five-part warmup featuring planks, reverse crunches, glute bridges, lunges and a move called the dirty dog, where you lift one leg while on all fours. Each exercise is done two or three times, with 15 seconds of rest in between. This body weight circuit uses a variety of exercises, with some using higher reps for building strength, like side planks and V-ups, and others with lower reps for explosive, cardio movement, such as squat jumps and mountain climbers. A cool down with several stretches completes the circuit. (Ref 2)

    Running Circuits

    • Circuit workouts are also important for runners, who often cross-train to build core strength and improve their performance. Even if you’re not a runner, though, you can try a circuit that combines the cardio effect of running or jogging with resistance exercises to increase muscle mass. For these workouts, you begin with an easy 5- or 10-minute run to warm up before incorporating lunges, pushups, squats and crunches. These resistance exercises are alternated with a few minutes of running or jogging, with rest periods also included.

    Increasing the Intensity

    • To make your circuit workout more challenging, there are several steps you can take to boost the intensity. If you’re using a machine, increase the resistance by adding more weight and accelerate your speed on the cardio exercises you’re doing. You can also try doing your circuit in reverse; you may be surprised to discover that even a simple change like this can make you work harder because it gets you out of your comfort zone.