Circuit training is a combination of weight resistance training and high intensity aerobics. The rapid move from one exercise in the circuit to the next keeps your heart rate high.
This is a very good form of exercise because itâ€™s fast paced which works up a sweat and it also combines two different workouts into one, a perfect induction for beginners to get a feel for their own body.
Â The â€œcircuitâ€ in circuit training is going from one exercise to another in a circuit, and repeating. Your heart remains at a high rate even while performing the weight exercises which is better for your heart.
Â A good circuit to follow would be to choose 7-10 exercises consisting of weightlifting and cardio and setting yourself a goal with each stage of the circuit.
E.g. an example exercise would be lunges and the goal would be 25 lunges for each leg in the circuit. This is tough but the aim is to move from one exercise to the other relatively quickly to keep your heart rate up.
Â Example circuit
Â Warm up: 5 minutes exercise bikes
Exercise 1 - Weights: 25 lunges each leg
Exercise 2 â€“ Cardio: 10 minutes jogging on a treadmill
Exercise 3 - Weights: as many push up as you can
Exercise 4 â€“ Cardio: Jumping jacks for 5 minutes
Exercise 1 - Weights: pull down machine, low weight 25 reps
Exercise 2 â€“ Cardio: 10 minutes exercise bike at a quick pace
Exercise 3 - Weights: Biceps curls 25 reps low weight
Â Repeat 2- 3 times depending how fit you are. As you get fitter you can add further exercises. After a while you wonâ€™t be a beginner anymore and you can look around for inspiration for a different workout routine altogether.
Â Try to perform exercises for as many different body parts as you can to incorporate as much muscles into the workout as you can. This ensures you leave nothing out. This includes the cardio, e.g. rowing machines uses back and biceps muscles and the exercise bike uses your leg muscles.
Â You can do this 3 times per week to begin with and increase it to as you get more used to it and become more used to training. It takes time for the body to respond to training so donâ€™t feel like you have to go gung-ho at first, ease into it if you like.
Â When you progress past the beginner stage feel free as mentioned to search online for intermediate workouts to get yourself to the next stage.