Circuit Style Training

Circuit style training involves a combination of strength (resistance training) and cardiovascular training within the same work out.   For instance you can do one minute of cardio, followed by one minute of strength, then back to a minute of cardio, etc., (this is just one method of circuit training). The benefits of circuit training include:
  • Maximize your work out time: faster workouts for those pressed for time.

  • Maintains a higher heart rate during your work out so you are improving your cardiovascular conditioning (heart, circulatory and lung health) and you are burning fat (if done regularly and for at least 30 minutes per session).

  • Improves your strength as well as posture, joint stability and can improve bone density.

  • Challenging work-outs: you are always rest periods.

  • Variety: did you know that any work out can be a circuit style work out? If you are in a gym you have a variety of equipment to work with so you can alter your circuit daily...or even if you exercise outdoors you can create your own circuit work out using body weight exercises and walking/running next week’s “Fit For Life” to see a sample work out!!

Try this outdoor circuit work out: it should take less than 40 minutes. Try it in a local park or school field this summer (the grassy surface makes for lighter impact).

  1. Moderate walk for10 minutes to warm up (Advanced: jog for 5 to 10 min)

  2. Fast pace walk for 2 minutes (Advanced: 1 minute sprint, 1 minute walk)

  3. 10 to 20 push ups off the knees (Advanced: off the toes)

  4. 10 to 20 crunches...keep your chin up and go slow with these!

  5. Fast pace walk for 2 minutes (Advanced: 1 minute sprint, 1 minute jog)

  6. 10 to 20 wide stance squats...slow

  7. 10 to 20 crunches

  8. Jumping jacks for 1 minute

  9. Walking Lunges for 2 minutes...only bend your front leg to 90 degrees

  10. 1 minute jog on the spot (Advanced: jog with your knees kicking up high)

  11. 10 to 15 Triceps dips off a park bench

  12. Hold a plank for 30 seconds

  13. Jumping jacks for 1 minute

  14. Walk for 5 minutes to cool down

Make this work out as intense as you want but remember to maintain good form, breath control and a slower speed for your strength training components!


Always consult with a physician before starting an exercise program. Stop an exercise if you feel pain.

About the Author

Fitness Tips as published weekly in the PG Xpress Fit for lifecolumn

M. Gregor, B.A.

Chief Instructor and Fitness Trainer

Shadow Martial Arts: HapKiDo,

Self Defense and Cross Training

Martial Arts instruction for all ages.

185 Dominion Street. Call: 564-4025