Circuit Training

Circuit training is a combination of six or more exercises that are performed with short rest periods between them. The circuit is complete once all exercises have been done, multiple circuits can be completed within one session. One session is usually 20-30 minutes. Circuit training is very time efficient and is an excellent way to improve cardiovascular fitness and muscular strength endurance. Remember to do a warm up before you start to exercise.

If you’re just starting out then try this circuit:

  1. Skipping Rope. Do this for 1 minute-3 minutes.
  2. Lunges. Try using weights whilst holding the lunge for 10 seconds on each leg, repeat this until you reach 1 minute
  3. Walk or jog in place. Do this exercise for 30 seconds-1 minute.
  4. Push ups. If you find them difficult then start out try using your knees. Repeat for 30 seconds.
  5. Squats with front kick. Repeat this exercise for 1 minute.
  6. Dips. Rest your hands on a bench and bend your knees and lift your body up and down. Repeat this for 60 seconds.
  7. Lunges with bicep curls. As you lunge with weights curl your arms up. Repeat this for 30 seconds.
  8. Repeat this circuit one to three times. Finish by spending a few minutes stretching to improve flexibility.
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If you’re wanting to improve the intensity then try this circuit:

  1. High knees. Do this exercise for 1 minute.
  2. Squat hold punches. Every time you do a squat do two punches. This works your arms and legs. Repeat this for 1 minute.
  3. Mountain Climbers. Get in the push up position and move your knee up to your chest. Repeat this for 1-2 minutes.
  4. Squat Jumps. When you squat, instead of just coming back up and standing still, jump. Repeat this for 40 seconds.
  5. Jumping Jacks. Do this exercise for 2 minutes.
  6. Side kicks. Kick to the side of you, using your strength. Do this for 30 seconds.
  7. Repeat this circuit 2-3 times. Finish by stretching for a few minutes.
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