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Design Your Own Circuit Workout

When I don’t know what kind of workout I feel like doing, my go to is always a circuit training workout. I’ve started to come up with my own right before I workout based on what I want to focus on that day. The best part is, there’s no right or wrong way to do this! If you’re short on time, you can stick to only a couple rounds for 4 to 5 minutes each, but if you’re in the mood for a challenge, you can opt for a more vigorous format of 3 to 4 rounds for closer to 7 minutes each. The typical format of a circuit workout is cycling through a number of moves targeting different parts of your body separated into sets, with minimal rest between each set. I tend to create 3 sets that have about 4 exercises each, and typically do 15-20 reps per move. I try to make sure I don’t group really similar moves in the same set so that I don’t overwork any part of my body at once. For example, I don’t tend to put mountain climbers and Burpees in the same set. You can also personalize your circuit training by adding weights or other equipment. Here are a few tips on how to build a circuit workout that works for you!

Choose your time

Are you trying to squeeze in a workout during your busy day, or do you have a larger chunk of time dedicated to exercising that day? In general, these workouts can be anywhere from 10 minutes, to 40 minutes. However, the shorter our workout, the more intense you could try to make it to receive the max benefits of circuit training. Also remember that there really shouldn’t be must rest between moves in the same set, your goal should be to stay moving the entire time. Instead, opt for 30 seconds breaks in between sets.

Include cardio intervals

To keep you moving and keep your heart-rate up, be sure to include various forms of cardio intervals into your workouts. This can be anything from running in place, jumping jacks, burpees, or jump rope.

Mix it up

For beginners, if you’re unsure of what body part you’d like to focus on, start out simple. Choose one move to work your upper body such as dumbbell curls or tricep dips. Then choose a lower body move such as walking lunges or jump squats. Next select moves that target your core such as Russian twists or abdominal bikes. And lastly, your cardio interval! This outline can be a good start for those just starting out. Soon you’ll learn what you like and what you don’t like so you can personalize your workouts to what works best for you!

 

Written by GUADS staff member Emily 

 

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