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• Circuit training


  A form of body conditioning that involves endurance training, resistance training, high-intensity acrobics, and exercises performed in a circuit, similar to High-intensity interval training. It targets strength building and muscular endurance.
• Circuit


  1. One completion of all set exercises in the program

  2. When one circuit is complete, one begins the first exercise again for the next circuit

  3. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise
• The program was developed by R.E. Morgan and G.T. Anderson at the University of Leeds in England


  1953
• Advantages of Circuit Training

  • Boredom and time constraints are frequently cited reasons for giving up on a fitness routine
  • Circuit training offers a practical solution for both
  • It's a creative and flexible way to keep exercise interesting and saves time while boosting cardiovascular and muscular fitness
  • You'll burn a decent amount of calories too
• Calories burned in 1-hour circuit training session


  • 308 calories at a moderate intensity
  • 573 calories at a vigorous intensity
• Circuit training


  • The exercises can be performed in any sequence
  • You can create an endless number of combinations and design every workout to match your mood or specific training goal
  • Participating in a group circuit-training class is a great way to discover new exercises you might not have tried on your own
• Setting up a home circuit training

  1. Strength and cardio stations indoors or outdoors

  2. Cardio could include going up and down stairs, marching or jogging in place, running up and down the driveway, using home exercise equipment and jumping rope

  3. For strength stations, do push-ups, planks and lunges, using your own body weight

  4. You can also use dumbbells, bands and Kettlebells
• Typical activities in a circuit training

  • Upper-body exercises
  • Lower-body exercises
  • Total-body exercises
• Push-ups


  A common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.
• Bench dips


  An upper-body strength exercise. Narrow, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoral muscles, and the rhomboid muscles of the back.
• Hyperextension or back extension


  An exercise that works the lower back as well as the mid and upper back, specifically the erector spinae.
• Bench press


  An upper-body weight training exercise in which the trainee presses a weight upwards while lying on weight training bench. The exercise uses the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles.
• Medicine Ball Chest Pass


  Stand up straight, facing a wall or a partner. Holding a medicine ball with both hands, bring it up to your chest level. Focusing the tension in your chest, explosively toss the ball straight and forward against the wall or have your partner catch it.
• Inclined Press Up


  Stand in front of your box or bench, then squat or bend down and place both hands on either side of it with your fingers pointing forward. Step your body back into a plank position, one leg at a time.
• Sit ups (lower abdominal)


  An abdominal endurance training exercise to strengthen, tighten and tone the abdominal muscles. It has a fuller range of motion and conditions additional muscles compared to crunches.
• Stomach crunch (upper abdominal)


  One of the most popular abdominal exercises. It engages all the abdominal muscles but primarily works the rectus abdominis muscle and the obliques.
• Back Extension Chest Raise


  Lie on a mat on your stomach and straighten your legs behind you. Place your elbows on the ground and slide your shoulders down. Lift your upper back, pressing your hips into the mat. Hold for 30 seconds.
• Squat jumps


  Stand with feet shoulder width and knees slightly bent. Bend your knees and descend to a full squat position. Descend and control your landing by going through your foot (toes, ball, arches, heel) and descend into the squat again for another explosive jump.
• Astride jumps


  Have one foot either side of a bench and jump onto the bench pulling your feet together. Jump back down again and repeat the process.
• Step ups


  Pushing primarily through your lead foot, lift your body up onto the step. Then step backward to the starting position.
• Shuttle runs


  The multi-stage fitness test, also known as the beep test, bleep test, PACER, PACER test, or the 20 m Shuttle Run Test, is a running test used to estimate an athlete's aerobic capacity. The test requires participants to run 20 meters back and forth across a marked track keeping time with beeps.
• Bench squats


  A squat to a bench. You tap the bench with your buttocks at the bottom of your descent. This helps identify when you should start lifting back to standing, making it a helpful form reminder.
• Burpees


  Stand with your feet shoulder-width apart and your arms by your sides. Lower into a squat position and place your hands on the floor. Kick or step your legs back into a plank position. Jump or step your legs forward to return to a squat position. Return to the standing position.
• Treadmills


  An exercise stress test is used to determine how well your heart responds during times when it's working its hardest. During the test, you'll be asked to exercise - typically on a treadmill- while you're hooked up to an electrocardiogram (EKG) machine. This allows your doctor to monitor your heart rate.
• Squat thrusts 


  It is a calisthenic exercise. It typically is performed as follows: Bend your knees and drop into a squat position, then fall forward, placing your hands on the ground, into the push-up position. Throwing your feet back, fall forward into a push-up position.
• Skipping 


  is a dynamic warm up to prepare the body for running. Move forward across the room, kicking one knee upward and forward while hopping on the other foot. Alternate legs while traveling forward.
• jogging


  is a form of trotting or running at a slow or leisurely pace. The main intention is to increase physical fitness with less stress on the body than from faster running but more than walking, or to maintain a steady speed for longer periods of time.