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Circuit Training for Fitness and Health

Circuit training is an excellent way to improve fitness and improve strength that can be done in a gym or at home. Circuit training is a traditionally a set of aerobic and strength exercises carried out at stations around a gym / sports hall / dojo. There are usually between 10 and 15 stations where exercises are done for a set time, usually one or two minutes, before moving on to the next station. The exercises provide a good basic workout and work the entire body, and can be done at varying paces depending on the fitness levels of the participants. Different clubs / sports halls / gyms organize circuit training differently. In some gyms people will run a circuit around the gym between stations, and in some the running will be done as a warm up. In a good circuit training class there should be a warm up at the beginning with jogging, sprinting and stretching. Martial arts classes often incorporate circuit training into their exercise routine with a teacher simply calling out the different exercises at intervals. Circuit training is an ideal way to structure your home exercising or any beginners workout, as you do not need any equipment to do it.

Bodyweight circuit training video - all the exercises in 10 minutes

Advantages and Disadvantages of Circuit Training

Advantages

Disadvantages

Circuit Training Exercises: Basic Workouts

Here we cover 13 basic circuit trianing workouts to create a good beginners routine:

Squats
Squat thrusts
Press ups
Burpees
Star jumps
Sit-ups / crunches / leg raises
Skipping
Step ups (onto gym bench)
Sprinting the length of the hall
Dips (using a gym bench)
Jumping onto then over gym bench with both feet together
Running backwards, side ways etc.
Passing a medicine ball between two people

Exercise descriptions:

Basic Workout 1: Squats

Stand with your legs approximately twice shoulder width apart, with your hands on hips. Squat down, keeping your back straight, until your thighs are almost horizontal, then lift back up. Squats can be done slowly at first to get used to the movement.

Basic Workout 2: Squat thrusts

Start in a push up position, then jump the feet forward to a squat position and then back. Keep the backside as low as possible. An alternative method is to bring one leg forward at a time.

Basic Workout 3: Press ups

Start by supporting your body off the ground with your arms about shoulder width apart and fingers pointing forward. Then lower your self to the ground, ideally as close as possible without actually touching the ground, then lift again. There are many variations to the standard press up. Three-quarter press ups are performed by supporting the lower body on the knees not the toes, which are ideal if your upper body strength is still developing. Martial artists often do press ups on knuckles and finger tips to help strengthen hands at the same time. See our Push Up page for more detailed instruction.

Basic Workout 4: Burpees

Start in a press up position, then jump feet forward to a squatting position as for a squat thrust. Then immediately jump up clear of the ground, spreading your limbs as far apart as possible, forming an "X"; land with feet together. Drop back to a squat, then ump feet back to the starting position.

Basic Workout 5: Star jumps

Also known as a jumping Jack, this is done by jumping to a position with the legs spread wide and the hands touching overhead and then returning to a position with the feet together and the arms at the sides. Do as quickly as possible.

Basic Workout 6: Sit-ups / crunches / leg raises

There are many variations on the sit up. If you are training alone then crunches are easiest. With a partner full sit ups can be done by linking your ankles with your partners for support. Leg raises are done by laying down on your back and supporting yourself with your hand behind your head (use a table leg or grab a partners ankles). Then raise your legs to the vertical and down again. Try not to touch the floor when lowering, leave a gap of a few centimeters.

Basic Workout 7: Skipping

There are many ways to skip. Jumping with both feet together provides a very vigorous workout.

Basic Workout 8: Step ups (onto gym bench)

Simple step up onto a gym bench. Start with the left foot leading, then halfway through the exercise, or on the second circuit, lead with the right foot.

Basic Workout 9: Shuttle Runs / Sprinting the length of the hall

For the duration of the exercise simply sprint from one end of the hall to the other, either touching the wall before turning, or squatting and touching the ground. Obviously this exercise will have to be missed if your are training at home.

Basic Workout 10: Dips (using a gym bench)

Start by sitting on the gym bench / chair. Hold onto the edge of the bench then slide forward so that your are supporting your body with your arms. Then lower yourself and raise back up. You can start with small movements then as you improve start to lower as much as possible.

Basic Workout 11: Jumping onto then over gym bench with both feet together

A good solid gym bench is needed for this, so do not try using a chair at home. Simply stand side on to the bench and jump up onto it with both feet together, then jump to the other side. Repeat.

Basic Workout 12: Running backwards, side ways etc.

This may either be incorporated into the warm up routine or done between circuits. Simply run around the hall backwards, then sideways, then lifting the knees high, then kicking the ankles back.

Basic Workout 13: Passing a medicine ball between two people, either back to back or throwing

A simple exercise which improves flexibility and strength in the waist. Stand back to back with a partner and pass the ball to them. Start clockwise, then change to anti-clockwise. Alternatively face a partner and throw the ball to each other.

If you practice these exercises a couple of times each week your cardiovascular fitness and strength should quickly improve. They are ideal home exercises, or for the martial arts class of gym too. Remember to warm up and stretch well before and after exercising.

Selection of circuit training and bodyweight workouts:


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