Strength training (also known as resistance training or weight training) is an important component of a successful exercise program. Muscle is what burns fat, so the more muscle you have, the higher your metabolism and the more calories you burn doing everything, even sitting down reading this!
A strength training circuit (also referred to as circuit training) is a workout consisting of a handful of strength training exercises that you perform with minimal rest between exercises. After you complete the group of (typically) five or six exercises, you take a short break and then repeat the circuit. You may even be able to complete three or four circuits if you're feeling tough.
Circuit training combines the best benefits of both strength training and cardiovascular exercise. A high-intensity (lots of heavy breathing!) strength circuit burns calories, raises your metabolism, increases your strength and bone density, tones your muscles, and improves your core stability and balance. Not bad for 20 minutes' worth of effort!
Remember: To ensure your safety, get a medical checkup before you begin an exercise program.
The basic movements
Six types of fundamental movements make up a majority of the exercises in a strength training circuit:
Triple-extension movements are multi-joint leg exercises like squats, lunges, and step-ups. Triple-extension exercises work all the muscles of the thighs and hips.
Pushing movements strengthen the chest, shoulders, and arms. Examples are push-ups, bench presses, and chest flies.
Pulling movements work the back, shoulders, neck, and arms. Examples are rows, chin-ups, pull-downs, and reverse flies. Pulling exercises are essential for correct posture.
Core exercises focus on the midsection — waist, trunk, and pelvis. A strong core is essential for spinal stability and the prevention of back injuries. Examples of core exercises are crunches, sit-ups, planks, twists, and back extensions.
Overhead movements like the overhead press and the lateral raise are for the shoulders and arms.
Posterior chain movements target the muscles behind you, including your hamstrings, glutes, and spinal erectors (your lower back muscles). You target the posterior chain with exercises like dead lifts, bridges, and hip extensions.
The workouts
This section outlines ten sample circuit training workouts using the six fundamental movements. Each workout is different, but you'll see the pattern of using variations of all the basic moves in each one.
These workouts are designed to be easy to do at home, with minimal equipment. You need some dumbbells, some exercise tubing, a Swiss ball (an inflated exercise ball that looks like a beach ball), and a stopwatch. (Most smartphones have some kind of stopwatch app built in, so you don't have to buy a separate one.) If you'd like to try these workouts at a gym, you'll probably have access to a greater variety of equipment like medicine balls, suspension straps, and kettlebells that you can use to supplement the basic tools.
Be sure to spend a few minutes warming up before you start a hard workout. Performing a proper warm-up loosens muscles, lubricates joints, and increases your nervous system's reactions. A few minutes of walking, marching in place, or doing jumping jacks should suffice. After each workout, stretch your three or four tightest muscles for 30 seconds, two times each. Don't forget to breathe!
Workout circuit #1
This is an easy circuit to start you off. Perform one set of 15 to 20 repetitions of each of these exercises, resting for one minute in between exercises:
Squats
Rest one minute
Push-ups on your knees
Rest one minute
Standing row with tubing
Rest one minute
Hamstring bridges
Rest one minute
Overhead press with dumbbells
Rest one minute
U crunches
If one circuit is too easy, do two or three!
Workout circuit #2
Perform each exercise for 45 seconds and then rest one minute before performing the next exercise.
Lunges (alternate legs)
Rest one minute
Overhead press with dumbbells
Rest one minute
Single-arm rows (45 seconds each arm)
Rest one minute
Planks
Rest one minute
Bicep curls
Rest two minutes at the end of the circuit and then do the whole thing again.
Workout circuit #3
In this circuit, you perform 30 seconds of jumping jacks before every strength exercise:
30 seconds of jumping jacks
20 squats
Rest one minute
30 seconds of jumping jacks
15 push-ups on your knees
Rest one minute
30 seconds of jumping jacks
20 standing tubing rows
Rest one minute
30 seconds of jumping jacks
30 seconds of U crunches
Rest one minute
30 seconds of jumping jacks
20 bridges (no break here — get up)
30 seconds of jumping jacks
30 seconds of bicep curls
If you feel up to it, rest about two minutes and try the circuit again.
Workout circuit #4
In this circuit, you perform 12 squats after every exercise, with just a few breaths to recover in between. This one is hard because of the lack of rest!
30 seconds of standing tubing rows
12 squats
30 seconds of push-ups on your knees
12 squats
30 seconds of seated twists
12 squats
30 seconds of overhead presses
12 squats
30 seconds of Romanian dead lifts
1012 squats
If you're really feeling brave, rest a few minutes after you finish one circuit and see whether you can finish a second one.
Workout circuit #5
This circuit uses back-to-back sets of 30-second work intervals. Be ready to huff and puff!
30 seconds of dumbbell squats
30 seconds of step-ups onto a bench or stable chair
One minute rest
30 seconds of push-ups
30 seconds of standing tubing rows
One minute rest
30 seconds of sit-ups
30 seconds of seated medicine ball twists
One minute rest
30 seconds of bridges
30 seconds of overhead presses
30 seconds of jumping jacks
30 seconds of mountain climbers — get in the push-up position, pull one knee up toward your shoulder, keep your weight on your arms, and switch your legs back and forth
After you finish the circuit, rest for about two minutes and repeat it. Try to do it three times!
Workout circuit #6
This circuit uses combination movements — exercises that combine two or more movements together.
Lunge curls: While holding a dumbbell in each hand, do a lunge and then add a bicep curl when you come back up to the standing position. Do 10 reps on each leg.
Rest one minute
60 seconds of bridges while squeezing a pillow or volleyball between your knees (works the inner thighs)
Squat presses: Holding dumbbells up near your shoulders, execute a squat. As you come up into the standing position, drive the dumbbells up to the overhead position. Do 10 to 15 reps.
Rest one minute
60 seconds of U crunches
Squat row: Set up the tubing like you would for standing tubing rows. Holding on to the tubing handles, add a squat in between every row. Do 20 reps.
Rest two minutes and then repeat the circuit.
Workout circuit #7
This is an arms and abs circuit.
30 seconds of side plank on one side
45 seconds of single-arm rows on one side
30 seconds of side plank on the other side
45 seconds of single-arm rows on the other side
30 seconds of U crunches
45 seconds of curl and overhead press with dumbbells
30 seconds of seated twists
45 seconds of lying triceps extension with dumbbells
30 seconds of plank
Rest one or two minutes and then repeat the circuit. Aim for three or four circuits total.
Workout circuit #8
This circuit stacks opposite movements back-to-back.
20 squats
20 Romanian dead lifts with dumbbells
Rest one minute
20 push-ups on your knees
20 standing tubing rows
Rest one minute
20 bridges
20 U crunches
Rest one minute
20 bicep curls (try them standing on one leg, 10 on each leg)
20 lying triceps extensions with dumbbells
Rest one minute and then repeat twice for a total of three circuits.
Workout circuit #9
This circuit features alternating standing and lying exercises.
10 lunges on each leg, alternating sides
20 bridges (try them on one leg if using two is too easy)
20 squats
20 lying triceps extensions
Rest one minute
20 overhead presses
45 seconds seated twists
20 standing tubing rows
45 seconds plank
Rest one minute and then repeat the circuit.
Workout circuit #10
This is a speed circuit — you should perform the repetitions as fast as you can with good form.
15 seconds speed squats
15 seconds rest
15 seconds fast overhead presses
15 seconds rest
15 seconds standing tubing rows, fast
15 seconds rest
15 seconds fast push-ups on your knees
15 seconds rest
15 seconds quick seated twists
15 seconds rest
15 seconds fast bicep curls with dumbbells
Rest one minute and then repeat.
If you don't feel like you can execute the repetitions safely at a high speed, try 15 normal-speed reps instead of 15 seconds of fast reps.
