Circuit training program
About this program
The circuit training program consists of two workouts, one for beginners and one for intermediates. To complete the beginner workout, you do not need any equipment; to complete the intermediate workout, you will need dumbbells.
Before you start any of the workouts of the circuit training program, please read the Overview and general instructions. Please also read the Cardio Training Guide, as it will teach you about some important cardio-related concepts, including cardio training zones.
Circuit training workout 1
- Suitability: Beginner
- Equipment required: None
- Duration: 24–39 minutes including warmup and cooldown
- Training zone: Moderate
Step 1: warmup
Warm up with five minutes of dynamic stretching.
Step 2: workout
Complete Circuit 1 without resting, doing each step twice before moving on to the next step.
For example, in Step 1, do bodyweight squats for 40 seconds and then jog on the spot for 20 seconds. Do this twice, before moving on to Step 2. In Step 2, do walking lunges for 40 seconds and then uppercuts for 20 seconds. Do this twice, before moving on to Step 3. And so on.
If you feel up to it, once you complete Circuit 1, take a 1-minute break and then repeat the circuit.
| Circuit 1. | ||
|---|---|---|
| Step | Primary exercise (40 s) | Active rest (20 s) |
| 1 | Bodyweight squat | Jog on the spot (YT) |
| 2 | Walking lunge (YT) | Uppercuts (YT) |
| 3 | Side shuffle (YT) | Standing ab walkout (YT) |
| 4 | Mountain climber (YT) | Knee push-up |
| 5 | Bicycle crunch | Lying side hip raise |
| 6 | Bear crawl (YT) | Plank with rotation (YT) |
| 7 | Burpee (YT) | Duck walk (YT) |
| s = seconds; YT = link to YouTube video | ||
Step 3: cooldown
Cool down with five minutes of dynamic stretching.
Progression
Once completing Circuit 1 twice becomes easy, you can graduate to either the intermediate workout below or to any of the intermediate workouts of the other cardio training programs.
Circuit training workout 2
- Suitability: Intermediate
- Equipment required: Dumbbells
- Duration: 39 minutes including warmup and cooldown
- Target training zone: Vigorous (aerobic or lower end)
Step 1: warmup
Warm up with five minutes of dynamic stretching.
Step 2: workout
Complete Circuit 2 without resting, doing each step twice before moving on to the next step.
For example, in Step 1, do squat jumps for 40 seconds and then the boxer’s shuffle for 20 seconds. Do this twice, before moving on to Step 2. In Step 2, do jumping lunges for 40 seconds and then the dumbbell wood chop for 20 seconds. Do this twice, before moving on to Step 3. And so on.
Once you have completed Circuit 2, take a 1-minute break and then repeat the circuit.
| Circuit 2. | ||
|---|---|---|
| Step | Primary exercise (40 s) | Active rest (20 s) |
| 1 | Squat jump | Boxer’s shuffle (YT) |
| 2 | Jumping lunge (YT) | Dumbbell wood chop (YT) |
| 3 | Dumbbell Romanian deadlift (YT) | Bent-over two-arm dumbbell row |
| 4 | Push-up with renegade row (YT) | Crab crawl (YT) |
| 5 | Lying leg and hip raise | Russian twist (YT) |
| 6 | Break dancer (YT) | Lying bent-knee oblique twist |
| 7 | Single-leg burpee (YT) | Inch worm (YT) |
| s = seconds; YT = link to YouTube video | ||
Step 3: cooldown
Cool down with five minutes of dynamic stretching.
Progression
Once completing Circuit 2 twice becomes easy, you can graduate to any of the advanced workouts of the other cardio training programs.
Design your own circuit training workouts
If you enjoyed the workouts above and would like to design your own, please see How to design circuit training workouts, in the Cardio Training Guide.
