Gym circuits. What you should be doing

Gym circuits. What you should be doing

Do you want to burn fat? Build muscle? Course you do. Then you need to do circuit training in the gym.

Circuit training means exercising one body part at a time, without stopping. It’s a steady routine which will ensure every muscle is worked by the time you reach the end. And you’ll have given yourself a good cardio workout, too.

Think Daniel Craig was born with that swimming trunk body? No. That was gym circuit training.

So, now you’re convinced of its worth, here is a great circuit to try.

If you’re a beginner, start with one complete circuit and if you need to, take a brief rest between exercises. Then build up from there until you can do one complete circuit without stopping. Make sure you set the weight machines to a weight you’re comfortable with.

If you’re already reasonably fit, do one circuit without stopping, take a brief rest, then complete another full circuit without stopping.  If it’s too easy, increase the number of reps and add more weight to the machines.

  1. Treadmill – fast walk on the treadmill for 2 minutes as a warm up. Then increase the incline as much as you can for 2 minutes.
  2. Plank – hold a plank for 1 minute
  3. Leg extensions – 10 reps
  4. Calf raises – 10 reps
  5. Treadmill – run on the treadmill for 1 minute
  6. Lateral shoulder raise – 10 reps
  7. Mountain climbers – 10 reps
  8. Barbell bicep curl – 10 reps
  9. Treadmill – run on the treadmill for 1 minute
  10. Tricep rope pulldown – 10 reps
  11. Skip – 1 minute

By the time you can do 4 complete circuits without stopping, you’ll be able to give 007 a run for his money.

 


The Author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.

Comments

Sean S.
31 January 2017

Sean S.

I love doing circuit training at home but have a curious aversion to doing them at the gym. I like to stick to one machine for longer than a minute there, but at home I don't mind prancing from one thing to the next. Circuits are great though.

Claire H.
29 January 2017

Claire H.

Good idea to have a short time on the treadmill but on steep incline. I'd not thought of doing it that way before but tend to use it flat for longer. I will definitely try this.

Michael A.
24 January 2017

Michael A.

This is good but not sure our gym would have all the equipment I would need to jump from one to the next. I like to do circuits at home with weights though.

Helen P.
24 January 2017

Helen P.

I love circuit training cos it stops me getting bored, and time seems to fly by. Good to have new routine ideas, thanks.

Vince A.
22 January 2017

Vince A.

I'm more of a 100% free weights guy but I'm looking to change things up a little this year so may adapt this and work into one of my sessions this week! Can't hurt to try something new and make the most out of the equipment available. Thanks!

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