Circuit Training Workouts

By: Yuri Elkaim, BPHE, CK, RHN


Circuit training workouts are one of the most effective and time efficient means of burning fat and getting in shape. But what exactly is circuit training?

Circuit training is basically a type of workout routine where you completed numerous strength training exercises with little to rest in between each one. For instance, you might have 6 exercises where you work at each exercise for 30 seconds, then, take 30 seconds to rest before moving onto the next one. This is just one example of a typical circuit, and in this article I'm going to give you 2 specific circuit training workouts that will only take you 20-25 minutes to complete! And boy do they work wonders.


Bodyweight Circuit Training Workout - Time Based

This is workout is going to be based on time intervals. Which means that you'll be performing each exercise for 30 seconds and then taking 30 seconds of rest in between each one. Once you've completed all 6 exercises, you can then take 2 minutes to grab a sip of water and catch your breath. You'll then repeat this sequence twice more for a total of 3 sets.

The other aspect of this bodyweight workout routine is that it only requires your bodyweight. Therefore, for certain exercises like the push-ups and pull-ups, you'll be asked to do as many reps as possible during the 30 second time frame. Feel free to do this workout at home, outside, or in the gym - provided that you have a pull-up bar.

Remember, that before starting this circuit routine you need to warm up your body through light aerobic activity and/or dynamic stretching.

1. Lunge Walks

2. Plank

3. Pull-ups (maximum)

4. Step-ups

5. Push-ups (maximum)

6. Side Plank (30 seconds on both sides)


Circuit Training Workout - Repetition Based

This circuit workout is much more challenging. First, you'll be doing full body exercises with a weight that only allows 8 reps! That alone is killer. Second, there will NO REST between each of the 6 exercises, which means that your heart will feel like its about to jump out of your chest. Once you've completed all 6 exercises you can then take 2-3 minutes to recover. Believe me, you'll it! Again, aim to complete 3 sets.

As with any workout, be sure to start with a good 5-10 minute warm-up so prepare your body for the work ahead. For this workout, you'll need a set of dumbbell (DB) and a bench.

1. Squat Presses

2. 1-Arm Back Rows

3. DB Chest Press

4. Step-Ups with Biceps Curls (8 reps per leg = 16 total)

5. DB Swings

6. DB Push-Up Pulls


Here's another one of my favourite fat burning circuit workouts. Watch the video to see how it's done and see if you can do it yourself. This workout is a sweat fest! Enjoy.




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