What is Circuit Training?

Circuit training is probably the best way to improve overall fitness and strength. Much to the dismay of gym owners, circuit training can be done at home using a minimum of equipment. Dumbbells, resistance bands and perhaps a stability ball will do the trick. There are even bodyweight circuits, which I use on myself and my high school soccer players which require a pull up bar and a step at most. There is a circuit training workout below which you can try at home.

There are usually 7 to 15 stations or exercises in a circuit training workout which can be accomplished one of two ways. The person performing the circuit could stay at each station for a given amount of time, i.e. 30 seconds or a minute or the person perform a set number of repetitions of the exercise. The amount of sets in the circuit depends on the number of stations. The total amount of sets is usually between 21 and 30 so if there are 7 stations you would go through the circuit 3 times. If there are 15 stations you would go through the circuit twice.

Circuit training is great for home workouts. I do my workouts in my garage. It is perfect for beginners because, in the case of bodyweight circuits, no equipment is required. There is no need to lift weights and then do cardio because this is an incredible full body workout that burns fat. Turbulence Training provides both bodyweight and weight resistance workouts that build muscle and burn fat.

The Disadvantages

There are many advantages to circuit training and only a few disadvantages. Circuit training is more designed towards fat loss so the overweight person will have success losing weight. Circuit training will help the slim person develop a lean athletic look. It will not build a bodybuilder's body. Bodybuilders may have a difficult time with circuit training because of the aerobic volume required to complete the circuit. Translation; they aren't in good enough shape. It also may not have enough hypertrophy to build the amount of muscle mass that bodybuilders desire.

The Advantages

The advantages are that it is a simple workout for both aerobic conditioning and muscle building. It is a highly effective technique for burning fat. It doesn't require much space. As I mentioned before, I workout in a small area of my garage. It can be easily designed to exercise every area of your body. Circuit training can be done at home with a minimum of inexpensive equipment. It is easily customized to train for any sport as well as being flexible enough to adjust to any fitness level. Finally, it is an ideal way to lose weight quickly.

You can get started now by trying the bodyweight circuit below.

Burpees 20

Lunges 20

Hindu pushups 20

Knee to chest jumps 20

tricep dips 20

Crunches 20

Spiderman pushups 20

V-ups 20

Chin ups or Pull ups 10

Lying Leg raises 20

Repeat sequence 3 times