Learn How to Build Muscle


Circuit Training Overview

Circuit training is one of the best ways to increase your cardiovascular endurance while increasing your muscle strength.

The best thing about circuit training is that it can be done with very little equipments and in a short amount of time compared to other methods of working out.

Depending on how much rest you take, a circuit training workout can take as little as 20 minutes!

This article will discuss what circuit training is, how it can benefit you and provide you with some sample circuit training workouts.

Circuit training is commonly defined as a method of exercise which involves a variety of exercises performed in succession with little to no rest between them. Usually, circuit training is a combination of strength training, plyometric, and cardio-based activities. For a sample circuit training workout, see the one below:

Perform this circuit 3 times with 30 seconds of rest between exercises and 90 seconds of rest between sets.

Leg extension machine x 12
Bicep curl (machine or dumbbells) x 12
Leg press x 12
Shoulder press x 12
Chest flys x 12
Lat Pulldowns x 8
Tricep extensions x 12

As you can see, circuit training is a great way to involve your entire body in the workout. Because you are only performing one exercise for each body part it allows you to work each muscle hard. Because circuit training is meant to be performed with little to no rest between exercises, it can also be great for your cardiovascular health.

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If you are just starting a circuit training routine you will probably need more rest between exercises. Once you build up your endurance and strength, you can start decreasing your rest and/or increasing the weight and reps you do for each exercise.

The other great thing about circuit training is that it can be done with only bodyweight exercises – and therefore doesn’t require any equipment. This is great for individuals who don’t have access to a gym or who would prefer to work out at home. Instead of buying expensive equipment, check out the routine below for a killer workout!

Perform this circuit as many times as possible within 30 minutes (try not to rest between exercises and try to limit your rest between sets to 30 seconds).

Pushups x failure (do as many as you can until form is broken)
Chair dips x 20
Squats x 20
Jumping jacks x 20
Diamond pushups x failure
Burpees x 20

This workout will have you sweating in no time! To work additional muscle groups, you can purchase dumbbells or make your own weights and add bicep curls, shoulder press or tricep extensions to this routine.

The great thing about circuit training is that it can be modified depending on the individual’s strength and workout experience. Circuit training can include almost any exercise you can think of, so it is excellent for those who get bored of their workout routine fast.

Circuit training is the best way to improve your cardiovascular endurance while increase muscle mass and strength. Try adding it to your next workout and you’ll surely see why so many people enjoy it!

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