The Circuit before the Circuit

Circuit training is the performance of a rapid sequence of varied exercises with little or no rest between sets targeting different areas of the body. Total body workout routines using circuit training hit all your problem parts.  This is a perfect fit for home workouts and is effective for weight loss, building lean muscle, and improving fitness.  Circuit training has the advantage of improving cardio while strengthening muscle, and best of all, preventing boredom. A home workout routine that is constantly changing, with short durations of exercises and a variety of challenges, is more stimulating and easier to stay excited about. And remember, weight loss routines must work the whole body, because it is impossible to work areas in isolation and expect the fat to only roll off that area.

Let’s focus on the major muscle areas of the body – legs, abdominals, chest and back, shoulders and arms – and prepare a “circuit” that hits all the muscles in one workout.  Ideally your circuit exercise routine will have 9 to 12 stations that alternate the muscle groups you’re working.  Do 12-15 reps of each exercise at a medium to fast pace with minimal rest time in between (no more than 30 seconds.)  Once you complete the circuit, rest for about 60-90 seconds and complete the circuit again 2-3 times.  You don’t need a lot of fancy machines, but a few dumbbells or resistance bands help to add muscle and definition.   There are literally thousands of combinations of exercises to incorporate into your circuit – just be sure to not ignore your lower body.

A great starting point for the upper body is the push up.  This a great workout for the chest and arms that can be done without weights.  Strength workout routines use many variations on the push up that depend on the placement of the hands and legs.  Mix it up.  Try wide pushups by placing your hands wider – about shoulder width apart, or try diamond pushups by placing your hands together and make a diamond shape with your thumbs and forefingers.  If you have dumbbells or resistance bands, include at least one station of bicep curls and another of shoulder presses, which can have varied impact depending on your grip and range of motion. Keep the pace up and the heart pumping!

Work your lower body in a number of ways as well.  Try high-knee running in place for a minute and/or dumbbell squats.  (Holding a dumbbell in each hand start in squatted position with dumbbells between legs; stand up and keeping arms straight rotate shoulders and trunk towards the left; return to the starting position and repeat to the other side.)  Another great exercise is the forward lunge.  Start by standing with your feet shoulder width apart, step forward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.  Maintain your upright posture throughout the movement. Return to the starting position and repeat on the opposite leg. If you want to add an additional component to your lunges, hold a dumbbell in either hand.

Round out your all-around circuit with jumping jacks, crunches, sit-ups, hip thrusts and/or burpees (start in a standing position and bend your knees and place your hands on the ground; extend your legs back into a push up position; bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.)

Three to four sessions per week is an effective way to develop all-round fitness.  Progression can come over time through increasing the station time or decreasing the rest intervals.  Keep up the intensity of you circuit and you’ll be ready for the Circuit!

Fitness Tip:  During your rests in between circuits try jumping jacks, jumping rope, or jogging in place of sitting or standing during your rest period to keep your heart rate elevated.

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