How to Do Circuit Training

Circuit training is a type of exercise also known as interval training. It combines resistance exercise with aerobic exercise that is performed in intervals. Circuit training gyms have stations set up in an alternating fashion from a resistance machine to a jogging platform or bike for cardio exercise. This type of exercise can be done outside of a circuit training gym by simply alternating between resistance and cardiovascular exercise.

Instructions

Difficulty: Moderate

1. Begin with a warm up. If you are at a circuit training gym, jog on the first platform for a warm up. Otherwise, either walk or ride a bike for a few minutes to get the muscles ready for resistance training.
2. Start your first resistance exercise. Most circuit training gyms use hydraulic equipment and the resistance is adjusted by the turn of a knob. Otherwise, adjust weight at a comfortable level so that you can maintain the exercise at a moderately fast pace for about 30 seconds.
3. Move through the circuit switching stations every 30 seconds with cardiovascular exercise alternating in between each resistance training exercise.
4. Continue through the cycle until at least 30 minutes of exercise is completed. Depending on the size of the circuit this may be 2 to 3 cycles.
5. Cool down with a slow jog, walk or riding a bike for at least a few minutes. It may be a good idea to stretch afterwards.

Tips & Warnings

• Many circuit training gyms play audio that cues you when to switch stations.
• Circuit training can be done 2 to 4 times per week.
• The time and duration of exercise can be adjusted to meet your needs and ability. If you are just beginning then it may be wise to only complete one circuit the first few times and build up gradually.
• Circuit training is not intended for those wanting to build muscle bulk. It is better suited for individuals wanting to tone muscle and build aerobic endurance.
• Rest 48 hours in between workouts if you are doing a whole body workout. Otherwise, alternate muscle groups.