How to Do Circuit Training
Circuit exercise is a set of exercises designed to burn as much calories as possible while integrating and engaging different kinds of movements all over your body. After finishing one whole round of circuit training, you can go back at the beginning and start again, hence the name. You can do do five rounds in each session, and each session can be distributed in three days a week. It’s recommended that you mix circuit training with other forms of cardio, strength and resistance exercises. Here are some movements that you can include in circuit training.
Warm up. Start your circuit training with jogging in place, stretching or dumbbell curls.
Step ups. Find a slightly elevated stable surface and do 40 steps of step ups, doing so in moderate speed.
Crunches. Do a set of 20 crunches.
Push ups. Do a set of 20 push ups.
Step ups. Repeat the 40 steps of step ups, only going faster than the first time around.
Dumbbell lunge. Grab two dumbbells with each arm and straighten your arms downward. Lunge forward with one leg, knee never going past the toe, and lunge back. Do the same with the other leg. Do ten lunges for each leg, 20 lunges in total.
Overhead dumbbell press. You can do this step standing up. You can also do this squatting, if you want to make it more challenging. Raise and bend your arms so that your dumbbells are level to your ears. Raise them up overhead until your arms are fully straightened. If you are doing the squatting position, straighten your legs as you straighten your arms and bend them again as you bend your legs. Hold the dumbbells up there for a few seconds and return to your original position. Repeat for ten to 12 times.
Repeat the circuit. Rest for two minutes before starting the workout from the top.
Cool down. You can cool down by stretching. Sit down and spread your legs out as far as you can. Try to reach your left toe with both hands, holding the position for a few seconds. Retract, and do the same with your other leg. Stretch your arms by folding it across your chest and holding the position for a few moments, doing the same with your other arm. Stand up, grab your heel and hold it against your buttocks. Hold this position for a few seconds before releasing and doing it again with your other foot.
Remember, circuit training can be particularly intense, so don’t push yourself too hard when you’re a beginner. You can build up your stamina to be able to finish five circuits in a session, so pace yourself.