An exercise "circuit" is one completion of a set number of exercises (or stations) in the program; the idea being that when one circuit is complete, you start at the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.
Circuit training is a combination of high-intensity aerobics and resistance training designed to be easy to follow, give you a great workout, and target fat loss, build muscle and lose weight. Circuit training is a great fat burning exercise program for people wanting to lose weight quickly or improve fitness levels.
Advantages of Circuit Training
Circuit training is usually done in partners or small groups. This can be great for motivation!
- Can be adapted for any size workout area in a gym, office or as a home workout.
- Develops strength and endurance
- Simple exercises make each person feel a sense of achievement in completing them
- Can be easily structured to provide a full body workout.
- No expensive gym equipment.
- Exercises for all abilities.
Circuit Training using the Swelter Sauna Suit is a great way to slim down, lose weight and burn fat from your body. In each circuit try to ensure that no two consecutive exercises work the same muscle group. e.g. do not have press ups followed by pull ups.
A circuit should be set up so that you work each body part as follows:
- Arms (Upper-body)
- Legs (Lower-body)
- Stomach (Core & Trunk)
The following are examples of exercises that can be used in a circuit training session:
Press ups, Snake Press ups, Bench dips, Pull ups, Medicine ball exercises, Bench lift, Inclined press up.
Squat jumps, Tuck Jumps, Compass (Star) jumps, Astride jumps, Step ups, Shuttle runs, Sprints on the spot, Bench squat.
Stomach (Core & trunk)
Sit ups (lower abdominals), Stomach crunch (upper abdominals), Back extension chest raise, Dorsal Raise.
Burpees, Treadmills, Squat thrusts, Skipping.
A Basic Circuit for beginners
(10 of each exercise, to begin take a 20 second break in between exercises as your fitness improves you will be able to shorten your break time.)
- Steps Ups
- Press Ups
- Sit Ups
- Squat Thrusts
- Leg Raises
- Start Jumps
- Tuck Jumps
- Snake Press Ups