Circuit Training: Break through the Boredom

Have you grown tired of your current workout routine? Circuit training is an excellent way to combat boredom. A circuit is a series of strength or cardio exercises repeated in sequence with little to no rest between the sets.  This type of training has several benefits. It can be specifically designed to meet your goals. For example, if you want to burn fat and increase lean muscle, you would do a circuit comprised of both strength and cardio moves. Circuits can be tailored to fit any fitness level simply by adjusting both the intensity and time. In addition, they can burn 30% more calories than conventional weight workouts. Circuits are also time efficient. You can choose five different exercises and perform each for one minute. Repeat the circuit 6 times for a total of a 30 minute workout.

Give this upper body weight circuit a try. The battling ropes will elevate the heart rate, providing a cardio benefit, as well as targeting the shoulders and core. The remaining exercises will hit chest, back, shoulders, and triceps.

Push ups: 1 minute (as many as you are able to do)

IMG_0504

Battling Ropes-Alternating waves: 1 minute

IMG_0421

Pull ups (can be assisted or on on Smith machine): As many as you can do in 1 minute

IMG_1061IMG_0073

Tricep Dips:  1 minute (as many as you can do) 

IMG_0510 IMG_0515

Battling Ropes-Double waves: 1 minute

IMG_0429 IMG_0423

References:

Comana, Fabio, M.A, M.S. Circuit Training. ACE Fitness.

American College of Sports Medicine, Physical Activity Guidelines, 2007, http://www.acsm.org

Black, Stephen A. (2006). Kick up your cardio with circuits. Fitness Management, June: 34-37.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s