Circuit Training Exercises
Circuit training is one of the most effective ways to build strength and increase stamina and endurance. Circuit training exercises involve weight training, cardio workouts, or a combination of both.
The whole body is targeted in a short amount of time, usually 30 minutes. Rest periods in between the different exercises are kept short to maintain an elevated heart rate.
As your fitness level improves the rest periods can be cut out completely, and you can go directly from one exercise to the next.
The primary goal of circuit training is to build lean muscle mass while burning calories. This allows you to attain your fitness goals faster.
It consists of short bursts of resistance exercises using light to moderate weights and higher repetitions. Circuit training exercises should involve plenty of movement and should target all of the major muscle groups.
You can use your body weight and a variety of fitness tools to accomplish this.
Exercises for Circuit Training
If you want to start a circuit training regimen, you have to know what exercises you can do. Below are some of the best exercises for circuit training.
Burpees – This killer movement is now a standard exercise in many gym classes. From a standing position, squat and place your hands on the floor. Shoot both legs backward into a push-up position.
Do a quick pushup as soon as your toes hit the floor. Snap your legs back to a squat position and jump in the air forcefully. Reach for the sky with your hands. Land softly and repeat 8 to 10 times. If you are doing a timed circuit, aim for 20 to 25 seconds of continuous burpees.
Jump Rope – Jumping rope is an intense cardiovascular exercise that also helps tone the muscles in the shoulders, upper back, stomach and calves. It also helps develop coordination.
Maintain a good rhythm while jumping so you can jump smoothly while swinging the rope. Speed up your motion to increase the intensity of your workout.
Abdominal Pull-ins – This exercise for circuit training requires a stability ball. Abdominal pull-ins help align your body. Start with your hands shoulder width apart on the floor. Place your lower shins on the stability ball. Roll the ball toward your head by tucking your knees into your chest.
Keep your back straight and hips lifted. Squeeze your abs and then extend your legs back to the starting position. Repeat 15 to 20 times.
Bicycle Crunches – This circuit training exercise targets the abdominal muscles with emphasis on the obliques. Lie on your back with knees bent and shins parallel to the floor. Keep you hands on the sides of your head. Lift your body into a crunch position. Now, bring your right elbow toward your left knee.
That the same time, straighten your right leg. Reverse the motion and continue going back and forth smoothly.
Bear Crawl and Crab Crawl – This is a good ending for your circuit training exercise. To do the bear crawl, start in a prone position with your belly facing the floor. Walk across the room on your hands and knees.
Do the crab crawl coming back. Reverse your position so your belly is facing up. Your hands and feet should remain on the floor. Walk back to where you started.