Circuit training workouts using one-minute intervals to improve your muscular endurance. During a one-minute circuit training routine, you need to do each exercise for an entire minute. Use the equipment at your local gym and a digital watch to do a variety of one-minute circuit programs. Circuit training is an efficient way to meet the American College of Sports Medicine’s recommendation of 30 minutes of cardio three to five days a week and two days of strength training.
Full-Body Circuit with Cardio
Circuit training maximizes your time in the gym. Add cardio intervals into your circuit to improve your cardiovascular fitness as well as your muscular endurance. Set the alarm or timer on your watch to count downward for one minute. Rest for 10 to 15 seconds between exercises, or the time it takes you to transition to the next exercise.
Select a flat bench press closest to the dumbbell racks. Get an aerobic step, and place it on one side of the bench so it is parallel to the pad. Use the lowest height on the step. Grab a pair of 8-, 12-, and 20-pound dumbbells, lining them up two feet from the bench pad. Alternate one set of a weight exercise then one set of a cardio-step exercise. Alternate legs for the entire minute you are on the step. Complete two full circuits, and rest for only one minute between circuits. For exercises, do flat dumbbell presses, basic step, one-arm dumbbell rows, step kicks, walking lunges, basic step, dumbbell curls, step kicks, triceps extensions, step lunges, straight-leg deadlifts, basic step, dumbbell shoulder presses and double crunches.
Full-Body with Machines
Complete this circuit during the non-busy hours of your gym to ensure most of the equipment is available. Many gyms have a series of machines set up one after the other. If someone is on a machine, do the next exercise then go back to the exercise you missed. Do a circuit such as chest presses, lateral pull downs, leg extensions, biceps curl, leg curls, triceps extensions, shoulder presses and oblique rotations. Rest for one minute, then repeat the circuit. If your muscles get really tight, do front kicks for 30 seconds, then continue with your circuit.
Full-Body with a Treadmill
Get a moderate-tension resistance band with handles. Select a treadmill on the perimeter of the cardio room with space on one side. You will do one minute of treadmill walking or running alternated with one minute of a resistance band or body-weight exercise. A sample circuit workout is doing push-ups, treadmill, rows, treadmill, squats, treadmill, biceps curls, treadmill, one-arm hamstring deadlifts, treadmill, one-arm triceps extensions, treadmill and lateral raises. Repeat the circuit. Rest between sets if necessary. According to a 2000 article by E. Paul Roetert, Ph.D., resting for 20 seconds between exercises in a circuit burns more calories one hour after your workout compared to resting for 60 seconds.
About this Author
Paula Quinene has been writing since 2006. She received her B.S. in exercise science from the University of Oregon in 1997, and is ACSM/ACE certified. Quinene has worked in the health and fitness field since 1990. She also taught CPR and first aid classes for 13 years with the American Red Cross.
