Circuit training is a form of Cross Training and is one of the best ways to develop full functional fitness including strength and weight loss. This workout aims to strengthen your whole body through its full range of movement, whilst increasing your fitness using key exercises to stripping the fat and improve mobillity.

Combat daily muscle damage and aid repair by using active rest days.

Circuit workouts aim to improve mobillity at all levels and can be used with groups. Group fitness workouts like this are great at developing team work and leadership.

• Warm up & Cooldown are essential to maintain joint stabillity and reduce risk of injury.
• This circuit can be performed up to 3 times per week (e.g. Mon, Wed, Fri). Mix it in with a similar level circuit training session to remove boredom.
• Perform this workout for 3 - 4 weeks at a time and then change your routine to maintain progression and results

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5 Ways to Performing your Circuit Training

Method 1:

• 20 - 30 seconds work on each exercise with a 30 seconds recovery between each exercise
• 3 - 5 sets with a 2 - 3 minute recovery between sets (Active walk, rehydration)

Method 2:

• 30 - 40 Seconds work on each exercise with a 20 second rest between each exercise.
• 3 - 5 sets with a 2 - 3 minute recovery between sets (Active walk, rehydration)

Method 3:

• 10 - 15 reps of each exercise with 30 seconds recovery between each exercise
• 3 - 5 sets with a 2 - 3 minute recovery between sets (Active walk, rehydration)

Method 4:

• 10 - 15 reps of each exercise non-stop.
• 3 - 5 sets with a 2 - 3 minute recovery between sets (Active walk, rehydration)

Method 5:

• 20 - 30 Seconds work on each exercise with no rest.
• 3 - 5 sets with a 2 - 3 minute recovery between sets (Active walk, rehydration)

Intermediate Circuit Training Exercises to Improve Strength, Fitness and Increase Weight Loss

Renegade Press Up, Side plank

Dumbbell Swing

Barbell Curl and Press

Walking Lunges

Alternate Tricep Press

Barbell Snatch

Dumbbell Deadlift, Reverse Fly

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If you need any further help with your diet and training then why not contact one of our local personal trainers who can provide you with online help like weight loss tips, weight training advice, fitness help and more.