Circuit Exercises for Full Body Toning

Hard core exercise lovers simply love circuit exercises for the overall benefits they offer for weight loss, muscle building, improved cardiovascular health and enhanced fitness levels. This kind of exercise routine is a balanced combination of aerobic and anaerobic workouts. Fit for easy implementation, it is suitable for every group of individuals who love doing a mixture of varied exercises for specific or full body toning. A combination of circuit exercises complemented by a well balanced diet is the key to getting a toned silhouette which can be the envy of all.

A full circuit exercise routine basically targets the completion of all exercises included in the program and then starting at #1 again for a new circuit exercise loop. The time gap between different kinds of exercises in this kind of exercise regimen is very less, often moving on to the next step with a rapid movement. A basic circuit exercise schedule can typically consist of a brief walk on the treadmill, followed by curls, jumps, sit-ups, squats and rounded up with a speedy run or jog. Completing the circuit for 4 times is the ideal goal, but you can start at a slow pace and then build up the routine in a consistent way as per your energy levels.

If you have planned to spend a considerable amount of time and energy into getting your body into shape and form, then you must be careful enough to implement the right set of circuit exercises to get a good and effective result. Consult a trainer or look up the internet sites and you are sure to lay your hands on a wide variety and number of exercises which can be used in an effective manner to formulate a rewarding exercise routine. It is highly popular with all exercise groups as these are relatively easy to perform and do not require expensive gym equipments at any stage. A floor mat and a pair of dumbbells are enough for developing exercise routines which can be designed for sports level fitness or weight loss programs.

Athletes and body weight trainers have always highly recommended circuit exercises for its efficacy in elevating general fitness, achieving weight loss goals and developing muscle endurance, without the use of machines and equipments. It is undoubtedly one hit way to reach your health targets in a machine free way.

For a full body toning, circuit exercises like Squat jumps, Dumbbell squats, skipping, burpees and treadmill walk/run can prove to be effective. Upper body exercises for the same can be attainable through different kinds of push-ups along with bench dips. Forward lunches, one leg squat, dumbbell exercises are good options if lower body circuit training is the goal. Core region circuit exercises are also available in bunches when you look up the web for it. A well planned circuit can continually focus on different body parts at the same time and bring forth an overall workout benefit in a comprehensive manner. Good results combine the benefits of fast fat burning along with overall muscle strengthening.

Circuit exercises are highly flexible and can be adapted to suit any fitness level by varying weights, reps, exercise duration and speed levels.

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A Simple Circuit For Runners to Start Cross Training With Weights

Cross training is a very effective method for staying healthy and boosting your athletic performance. One of the best things that a runner can implement into their training schedule is regular weight lifting sessions.

It is inadvisable to just jump right into lifting if you have never lifted before or after a layoff of some months without lifting weights. Instead, you should spend 2 to 4 weeks on a specific workout that gets your muscles used to the motions and stresses that are unique to lifting weights and which are much different from pounding out miles on the trails or pavement.

The following workout is good for people who have not lifted for some time, or who have never lifted before, and want to ease their way back into it safely.

If you have never lifted weights before, write this workout down and bring it to a gym where one of the personal trainers can teach you how to do each specific exercise. You can expect to spend 5 to 6 minutes per circuit.

If you are a complete novice to weight lifting, then start out by doing 1 circuit the first week, and then 2 circuits the second and third weeks. If you have experience weight lifting but have not been lifting for a while, then you can start with 2 circuits the first week and then do 3 circuits the third week.

This workout is done as a circuit, which means that you perform a set of each exercise and then immediately start the next exercise with as little rest as possible. You can either rest for a few minutes between circuits, or just continue with the first exercise if you are doing more than one circuit.

This workout is designed to hit all of the major muscle groups in your body by working similar muscles a few sets apart from one another. This way, you will have had plenty of rest to do 3 sets continuously with no rest in between circuits if you want.

For exercises that are not relying solely on bodyweight, you want to choose dumbbells that you can comfortably lift 15 times. You will do each set for 30 seconds, no matter how many repetitions you have done.

Start with some type of warm-up, such as a jig jog on a treadmill or easy spinning on an exercise bike. You want to get your blood flowing. One mile on a treadmill should be good, or 10 minutes on an exercise bike. Between exercises, you should drink plenty of water. Aim for at least 10 to 11 ounces of water per circuit.

The circuit goes as follows:

Jumping Jacks



Body-Weight Squat (advanced: use dumbbells)



Bench Press



Body-Weight Lunges (advanced: use dumbbells)



Deadlift



Bent Over Row



Crunches (advanced: swiss ball crunches)



Pushups



Medicine Ball Twists(you can substitute a light dumbbell)


That is one circuit. If possible, try to do these in order, but if you mess up and do something out of order you can just continue where you left off and do the one you skipped in the spot of the exercise that you accidentally did.

Remember, the idea is not to lift a lot of weight. The idea is to get your muscles used to the motions used in weight lifting so that you do not pull something in your first week or two. Each exercise is for however many reps you can complete in 30 seconds, but it is not a race so don't worry if you take your time. Your individual muscles will have plenty of time to rest between their own personal sets so you should feel good throughout the workout. Don't worry if you elevate your heart rate a bit because you are not stopping and resting.

The most important thing to remember after any weight lifting workout is to eat something. If you do not eat anything after your workout, you may as well not have gone. You don't have to get fancy; a granola bar or banana is fine, or else fruit juice or a protein shake if they are available. Within half an hour to an hour after you finish lifting try to eat something that is a little more substantial.

Remember to drink plenty of water in the hours following your workout. By keeping yourself well hydrated and providing a small but steady stream of food in the hours following your workout, your muscles will have a chance to repair the damage that you have done to them.

Your muscles may be a little sore for a few days following the workout. When you are just getting started, it's okay to wait for the soreness to go away before doing another workout; within a few weeks, that soreness will only last for a very short time and you will be ready to start increasing your workload.

Blaine Moore is a running coach in Southern Maine with 20 years of training and racing experience, which he shares on his blog at http://news.RunToWin.com - If you would like to get regular tips and training advice along with his his report, The 3 Components of an Effective Workout, then sign up for his newsletter at: http://www.RunToWin.com/newsletter.html