Circuit training is one of the best ways to combine aerobic activity with weight training when you are short on time and don’t want to miss out on either. It burns more calories than weight training alone and can give your body a new challenge. What it involves is doing a number of exercises following each other without taking a break, or filling up the breaks with one or two minute intervals of running, skipping or something of the sort. Here is an example of circuit workout I sometimes use.
Warm up: 5 minutes jogging/skipping/jumping jacks
15 push ups
15 lunges (each leg)
2 minutes of skipping
15 dips
15 squats with dumbbells
2 minutes of jumping jacks
15 bent over rows
15 calve raises
2 minutes jogging on the spot
15 lateral raises
15 dumbbell deadlifts
2 minutes skipping
30 quick punches with dumbbells in each hand
30 forward kicks
Rest and repeat once or twice more.
This circuit gives me a full body strength workout as well as about 15-30 minutes of aerobic activity. One circuit will take about 12-15 minutes.
What’s really great about circuit training is that you can mix and match different exercises to suits your needs, tastes and wants. The only rule is that you complete a full circuit before taking a minute or two break, and repeating it all over again. You can also have a circuit workout at the gym using the machines. Complete five exercises and jump on the treadmill or bike for five minutes. Rest. Repeat two or three times, and reap the benefits.
