Circuit training gets your heart pumping as you move from one exercise to another without resting in between. Circuit training is perfect for beginners because it improves your strength and cardiovascular endurance, while also speeding you through a workout. If you're just starting out, try this beginner's circuit three times a week, giving yourself one day of rest between sessions. Perform each exercise for a minute as you cycle through the circuit, then repeat the entire circuit a second time.
Dumbbells (2 or 3 sets)
Resistance Bands (2 or 3 resistances)
Lightweight plate weight (optional)
Dumbbell Step Ups
Perform the dumbbell step up exercise for one minute, alternating between your right and left legs. If the extra weight of the dumbbells makes the exercise too difficult, perform it sans-weights.
Perform the row with resistance band for one minute to target the major muscles of your back. You may want to grab several different resistances so that if one becomes too difficult, you can switch down to an easier band to finish out the exercise.
The fan kicks will work your legs while increasing your heart rate. While the exercise is performed kicking your legs over the back of a chair, you can always modify the height of your kicks to a lower level. Perform the fan kicks for a minute.
The exercise ball prone cobra works your shoulders and entire back while also enhancing your stability. If you have a hard time staying balanced on the exercise ball, perform the exercise with your feet pressed against the wall to help stabilize you. Perform the exercise ball prone cobra for a minute.
The steering wheel will work most of your upper body including your abs, shoulders, triceps and chest. If you don't have a plate weight, hold a dumbbell horizontally and grip the ends to perform the exercise. Do the steering wheel for a minute.
The seated to standing biceps curl will work your biceps while also targeting your legs and increasing your heart rate. Perform the exercise for a minute, switching out dumbbells for lighter ones if you need to.
After finishing two full cycles of the circuit routine, spend five-minutes cooling down and getting in a good stretch. You should be able to complete the entire workout in less than 30 minutes, including your cool down.
The services and information on this site are for informational purposes only and do not constitute medical advice or a recommendation for your specific condition or situation. Consult your physician before you begin any exercise, nutrition, diet, or weight loss program or other change in your lifestyle.