How to Do a Circuit Training Workout With Free Weights

The purpose of a circuit training workout with free weights is to raise your heart rate while toning your muscles. It is meant to combine the best results of aerobic activity and weightlifting. The proper warmup and setup are important, because they allow you to elevate your heart rate and move quickly through a circuit of free weight exercises.

Things You'll Need

• Floor mat
• Chair
• Free weights

Instructions

Prepare for Your Circuit Training Workout

1. Set up the weights you wish to use, plus a floor mat and chair or exercise ball. Start with free weights that are just heavy enough to allow you to complete one set of each exercise in your circuit. You may use the same weights for all exercises or alternate sizes depending on the strength of each of your muscle groups--just make sure all weights are set up beforehand in the area in which you will be exercising.

2. Do at least 10 minutes of aerobic exercise to warm up for your circuit training workout. The goal is to raise your heart rate and break a sweat before you begin using the weights.

Do Circuit Training With Free Weights

1. Choose one to two exercises per muscle group and do one set of each per circuit. Using a personal trainer or weight training video is best to help design your circuit, but some sample exercises include bicep curls, front and lateral raises and front and one-arm rows for arms, chest and back, crunches and leg lifts for abs and lower back and squats for quadriceps, lower back, calves and glutes.

2. Move quickly through your circuit, resting for only about 10 seconds between sets. Beginners should do one to two complete circuits per workout. When you can complete four circuits in a row with minimal resting in between, you should increase the size of your free weights.

3. Protect your muscles by cooling down with 10 minutes of stretches after completing your final circuit. This will not only prevent injuries, but will also help your body fully absorb the benefits of your workout.

4. Skip a day between circuit training workouts. Aim to circuit train three days a week and engage in 45 minutes to an hour of aerobic exercise on your off days. Rest completely (engaging in no formal exercise) one day per week.

Tips & Warnings

• Do not try to use dumbbells or barbells that are as heavy as those you normally use during weight training. Your rest periods between sets in circuit training are much shorter, so you must use lighter weights.