Whether you're short on time or you want something a little more interesting in your workouts, circuit training—combining cardio and strength training in the same workout—is a great choice.

gitfit Circuit Training Program Circuit training is one of the best ways to make a resistance and strength training workout challenging for your heart and lungs.   This 20-station circuit can take you to your maximum physical effort as well as your maximum heart rate. The object of this workout is not to rest between exercises. You should find one minute of a particular exercise will burn out the targeted muscle group as well as increase your heart rate to a fat- and sugar-burning zone.  Take no more than 10s to move immediately to the next station, setup and get started!   If the 20-station circuit is not challenging enough, repeat 5, 10 or all 20 stations.

Warmup: If time allows, do a light warm-up for 10-15 minutes on the treadmill, step mill or elliptical machines.

1. Bench press (Nautilus, barbell or push-ups)
2. Military press (Nautilus or dumbbells)
3. Squats (body weight, dumbbells or barbell)
4. Pull-ups or lat pulldown (Cybex)
5. Concept 2 Rowing Machine (1 of 2)
6. Concept 2 Rowing Machine (2 of 2)
7. Biceps curls (dumbbells or Nautilus)
8. Split squat (body weight or dumbbells)
9. Crunches (abdominal board or Nautilus)
10. Triceps extensions (Nautilus, Cybex or bodyweight-Dips)
    Optional: 1 interval rest
11. Leg extensions (Nautilus)
12. Leg curls (Nautilus)
13. Jump Rope or Jumping Jacks or Step Ups
14. Low row back (Cybex or barbell)
15. Chest Fly (Nautilus, Cybex cable crossover or dumbbells)
16. Plank or Leg Raise
17. Leg Press (Nautilus) or Thrusters (squat to shoulder press)
18. Shoulder Shrugs (dumbbells)
19. Walking Lunge (body weight, barbells or dumbbells)
20. One-arm row (dumbbell) 
    
    

Cooldown: Light cool down for 5-10 minutes on the treadmill or upright bike.

Download printable version   

gitfit Circuit Pro Tips

DO. Use the Gym Clock for visual/audio cues to time workout and transition intervals.

DO. Walk through the stations to determine proper weight and settings before starting the first circuit. 

DONT. Expect all 20 stations to always be available when you're ready - be prepared to improvise.

DO. Hydrate prior to starting the circuit and have water available during the circuit session.

DO. Modify the order and/or station types to keep the circuit fun and fresh.

DO. Modify the weight and duration for your individual fitness level. 

DONT. Use so much weight you can't finish the interval

DO. Rest or slowdown as needed if you get so winded you're unable to talk

DO. Invite a workout partner to do the circuit with you! 

Circuit Workout Safety

This is a higher-intensity exercise program. You should get medical clearance if you have been inactive for some time or have an existing medical condition.be sure to warm up and cool down properly and stop exercising if you feel any pain. (Soreness and muscle fatigue is OK, but sharp or sudden pains are not).

The circuit is designed to raise the heart rate to the point where you are breathing somewhat hard without being breathless and unable to talk at all.

Beginner Strength Training Program

The circuit can be modified to serve as a beginner strength training program.

• Start with only bodyweight or machine (Cybex, Nautilus) stations as they should be easier for beginners than the barbell and dumbbells
• Instead of timed interval, set the weight to do 12-15 reps per station
• Do 3 sets at 4-6 selected stations, consider upper body stations on one day and do lower body stations the next workout

Intermediate Circuit

1. Bench press (Nautilus, barbell or push-ups)
2. Military press (Nautilus or dumbbells)
3. Squats (body weight, dumbbells or barbell)
4. Pull-ups or lat pulldown (Cybex)
5. Concept 2 Rowing Machine (1 of 2)
6. Concept 2 Rowing Machine (2 of 2)
7. Biceps curls (dumbbells or Nautilus)
8. Split squat (body weight or dumbbells)
9. Crunches (abdominal board, Nautilus or GHD machine)
10. Wall Ball
11. Triceps extensions (Nautilus, Cybex or bodyweight-Dips)
12. Leg extensions (Nautilus)
13. Leg curls (Nautilus)
14. Jump Rope or Jumping Jacks or Step Ups
15. Low row back (Cybex or barbell)
16. Chest Fly (Nautilus, Cybex cable crossover or dumbbells)
17. Plank or Leg Raise
18. Leg Press (Nautilus) or Thrusters (squat to shoulder press)
19. Shoulder Shrugs (dumbbells)
20. Wall Ball
21. Walking Lunge (body weight, barbells or dumbbells)
22. One-arm row (dumbbell) 
23. Concept 2 Rowing Machine (1 of 2)
24. Concept 2 Rowing Machine (2 of 2)
25. One arm snatch (dumbbell)