How To Build A Circuit Workout

Circuit training is a great way to mix up your exercise, bust through boredom and burn running stairsmore calories.  It offers more cardio benefits, and it will help you burn 30 percent more calories.  We recommend circuit training to our patients to help them initiate strength training into their exercise regimen and to create more lean muscle mass.  Circuit training is an excellent way to “kill two birds with one stone” so to speak; you can get in your cardio and strengthening all in one workout and it does not require gym equipment!

Circuit training involves performing cycles of cardio and strength training.  I have combined a list of strengthening and cardio for you to choose from.  You can build your own workout based on activities you are able to perform or enjoy performing.

Pick a cardio activity from the list below, followed by a strengthening exercise.  Repeat alternating cardio and strength activities.  For the cardio activities, try to perform for 10-30 seconds and for the strengthening, try to perform 10-20 repetitions.

CARDIO                                                         STRENGTHENING

Jog in place                                                     Squats or chair risers

Jumping jacks/step side-to-side                Lunges

High knees                                                      Step-ups/downs

Butt kicks                                                       Wall slides

March in place                                              Push-ups (wall/girl/military)

Squat jumps                                                  Bicep curls

Side to side jumps/steps                            Tricep kickbacks/dips


Jog in place 10-30 seconds

Step-ups x 10 reps

Jumping jacks 10-30 seconds

REST 30 seconds

High knees 10-30 seconds

Squats x 10 reps

March 10-30 seconds

REST 30 seconds

Jumping jacks 10-30 seconds

Push-ups x 10 reps

Jog in place 10-30 seconds

REST 30 seconds

Start AGAIN at the top of workout and try to repeat this 2-4 times

Create your own circuit, start challenging yourself and increasing your calorie burn and crunchesmuscle mass.  I hope this helps you understand circuit training a little better and gives you some ideas of things you can do at home.  Have a great week!