Written By Elsie Velazquez Cert. Personal Trainer Prescription Fitness
If you feel that there are not enough hours in the day and that finding time for a workout is nearly impossible on most days, this article is for you! Why?! Because I am going to discuss total body circuit training in this blog. First I will give you some of the benefits to incorporating this type of training into your routine, I will provide useful tips, and I will provide a few samples of a total body circuit program you can try next time you are short on time.
BENEFITS
- Get Maximum Results in Minimum Time: Circuit training is the perfect workout for the time-crunched person. You can fit it in whenever you have 15-30 minutes. You’ll move quickly through exercises to work different muscle groups with little to no rest in between. Circuit training gets your heart rate up and strengthens your muscles simultaneously.
- Challenge Your Whole Body: By picking exercises that target all major muscle groups, it is a good way to burn lots of calories while toning all over.
- Mix Cardio and Strength Training: Since cardio and weight training are equally important, it is smart to do both. Circuit training is a perfect way to get the best of both worlds if you prefer one over the other because you are combining the two.
- Send Your Metabolism Soaring: Research has shown that you’ll burn more calories in 20 minutes of circuit training than you would in an entire hour on the elliptical reading a magazine. An added bonus is that the after-burn effect will have you torching calories for up to 48 hours after your workout ends!
- Beat Gym Boredom: Because circuit training is so flexible (you create it yourself), the options are limitless. You can swap exercises, switch the sequence, etc.
USEFUL TIPS
- Circuit training can generally be done every 2-3 days.
- While circuit training routines can be done with body-weight exercises, to increase the benefits, lift heavy if/when possible.
- Perform at least one exercise per muscle group.
- Plan your routine so that you do 3-4 sets of about 6-8 exercises for 10-12 repetitions.
- Keep workouts to about 30 minutes…intensity should be kept high.
- Incorporating compound movements is best (squats, DB press, rows).
SAMPLE CIRCUITS:
Pushups
Squats
Mountain climbers
Lunges
Plank
This circuit can be done with or without weight
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Squat with overhead press
Plank with row
Weighted lateral lunges
Reverse lunge with lateral raises
Alternating forward lunges
This circuit is best done with weights
I suggest working with a trainer or taking a group class so you learn how to do each exercise right if you are a beginner or are unfamiliar with proper form.

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