Unlike traditional weight training where you do a set of exercise and rest for a couple of minutes before doing another set of exercise.  With circuit training you “blow” through your entire workout without resting.  This is my personal circuit-training program and I would not recommend anyone doing it unless you are in good cardiovascular condition.  This circuit includes two workouts in one.  The first workout is approximately 30 minutes of high intensity weight lifting exercises in the weight room.  Afterward you will take a 3-5 minute break and do 12 -15 minutes of cardio on a treadmill, bicycle, or track.

The purpose of this circuit training routine is to “fire up” your metabolism, build muscle, burn fat, and increase your cardiovascular endurance all at the same time.

In the weight room I start with a pushing exercise i.e. a bench press and immediately do a pulling exercise like lat pulls next.  I alternate with push and pull exercises throughout the routine so that I can move to a different exercise without resting.  You work one muscle group and then move to the opposite muscle group for you next exercise.  For example if I started with a triceps exercise I would do a bicep exercise next and allow my triceps to rest while I’m doing my bicep exercise.  After every two exercises I do a set of abdominal work.

Here’s My Non-Stop Routine

I perform 1 set of 8-10 repetitions for each exercise and immediately move to my next exercise without resting.  I might bounce around and do the same exercise two or three times to get 4-6 sets per body part, but I’m constantly moving.  However you don’t need that many sets to build muscle and lose fat.  Start with a weight that you can comfortably handle.

Weight Room Workout

1. Dips
2. Barbell curl
3. Sit-ups (20-30 reps or more on ab work)
4. Bench Press
5. Chin-ups or pull-ups
6. Crunches
7. Shoulder press
8. Cable Tricep extensions
9. Leg raises

10. Incline bench press

11. Lat pull downs

12. Incline sit-ups

13. Easy curl bar tricep extensions

14. Dumbbell curl

15. Vertical twist with broom handle (5 minutes)

Do not rest for more than 5 minutes and move to the treadmill, bicycle, or track.