INSTRUCTIONS ON CIRCUIT TRAINING

Circuit training involves performing a series of exercises with little to no rest. It saves you time because you can do your cardio and strength training in one session, and you don't waste any down time between sets like you do in standard training sessions. Alternate a strength exercise with a cardio activity to allow one energy system to rest while you work the other. Select from compound strength exercises that work more than one muscle group.

Step 1

Choose two compound leg exercises. Select from lunges, squats, step-ups or deadlifts.

Step 2

Choose one chest exercise such as barbell bench presses, incline dumbbell presses or pushups. These exercises also work your triceps muscles.

Step 3
Select one compound back exercise such as a bent-over row or pull-ups. These exercises also target your biceps muscles. 

Step 4
Choose a shoulder exercise. You can do most any overhead pressing exercises to hit all three heads of the shoulder muscle. Do dumbbell presses, barbell presses or Arnold presses. 

Step 5
Select an abdominal exercise. Almost any ab exercise such as crunches, double crunches, bicycle maneuver or hanging leg raises will work. 

Step 6
Select six cardio activities. You can do the same cardio exercise or choose a different one for each station. If you are at a gym, you can use the cardio machines such as the treadmill, elliptical or stair climber. At home, choose from box jumps, mountain climbers, high knee runs, jogging in place, jumping jacks and burpees

Step 7
Set up before you start. Once you've designed your circuit, get out the weights and any equipment you will need and set up each station. You want to move from station to station as quickly as possible. Dumbbells are good to use because you can have a set at each station or move sets around quickly. 

Step 8
Perform each station for 30 seconds, then immediately move to the next station. After completing all the exercises, rest for 60 seconds. Repeat the circuit one to three times.

Tips and Warnings

• There are no rules for designing a circuit-training workout. Use your imagination and have fun with it. You can change up the exercises and the time at each station to fit your needs and training goals. You can also do each station for a specific number of repetitions, such as eight or 12, if you don't have a stopwatch available. Warm up for five minutes before starting the circuit workout.
• Consult your doctor before starting any exercise program.

From Livestrong