Ask Trainer Jake: Circuit Training
Q: What is a good circuit training routine?
Previously, I answered a question from someone who was looking to lose weight, and they wondered how much rest time they should take in between sets. This led me to bring up circuit training and how great this type of training is for losing weight and increasing your muscular endurance. I’m going to list a number of exercises that should be done in succession with 15 seconds or less of rest. We are going to try to hit every muscle group, including core. Get your timer ready because we are going 30 seconds on (exercise), and 15 seconds or less off (rest). If you’d like to work extra hard, use those 15 seconds of rest walking or jogging in place. Maintaining a quickened heart rate will increase your endurance and allow you to go harder and faster in the future!
I’m going to create 2 circuits. If the first one goes well and you want to add some time onto your workout, definitely hit the second circuit after! Go through each exercise, 30 seconds per exercise, then take 15 seconds of rest (or jogging in place) between each exercise. When you finish the circuit, go through 2 or 3 more times.
Stationary skips (bringing the knee as high as you can)
3-step march with a leg extension
Side note: If you are looking to burn a LOT of calories, add in 15-30 seconds or a run/sprint on the treadmill between each set.
I hope that you enjoy this workout and find it beneficial to your workout routine! This is pretty basic and there are plenty of other exercises that one could substitute for each exercise. If anyone is interested in something a little more complex, I can make an advanced version of circuit training. Let me know!