Return to Homepage

Circuit Training Exercise Routine

Level -- beginner to intermediate
Time -- 30 minutes
Workout type -- whole body

man doing flyes on an exercise machine

Here is a circuit training exercise program that you can use if you are just starting out. It's also great if you are already in shape and want a fast workout to hit the whole body.

It has a lot of good points:

  • It is very fast.
  • It is very easy.
  • It works the whole body
  • It gives results.

Circuit training exercise is where you go from machine to machine in the gym, and each machine emphasizes a different body part. So instead of concentrating on one area of the body -- the chest for example -- you are working a different area of the body with each exercise.

In this workout you are working 3 body areas: back, chest, and legs.

So you do an exercise for the chest. Then one for the back. Then one for the legs.

But then you start over. You are doing a different exercise, but the exercise is for the same area: chest again, then back again, then legs again.

Here's the circuit training exercise workout:

  • Chest press: 10 repetitions
  • Cable rows: 10 repetitions
  • Leg press: 10 repetitions
  • Incline chest press: 10 repetitions
  • Pulldowns: 10 repetitions
  • Leg extensions: 10 repetitions
  • Dips: 10 repetitions (use a dip machine or Gravitron)
  • High rows: 10 repetitions
  • Lying hamstrings: 10 repetitions
  • Tricep extensions: 10 repetitions
  • Bicep curls: 10 repetitions
  • Calf raises: 10 repetitions

This does several things:

You can go fast through the workout. You don't have to rest between exercises. When you finish the chest you go right to the back exercise.

The back muscles are rested because you have been working the chest only. So the back muscles are fresh and strong. You do the back exercise.

Then you go to the leg exercise. The legs are rested because you have been working chest and back. So the legs are strong.

Then you do the chest again. You have had a couple of minutes to rest the chest muscles and you are working a different muscle group than you were the first time.

So even though you worked the chest muscles already you are still strong and you can do it without difficulty. So you can keep going.

You build and tone your muscles

Since you return to the chest several times, you can build the muscles in the chest better. The same for back and legs. This is going to really build up your metabolism. And that is going to melt off that fat.

In this workout you hit each area several times. So you will find your results will be better over time. You will get stronger and stronger.

If you are a little weak on one exercise, you come back to it again. You will have another chance to stimulate your muscles and make them grow.

Key points:

  1. This is a very fast workout and a very good workout.
  2. You should keep a log book of the exercises.
  3. If you can do 10 repetitions at one weight then add a little weight the next time you work out. In that way you get better and better.
  4. If you really want a super workout do the entire circuit twice.
  5. You can do any of these circuit training exercises with machines. Or you can use free weights -- barbells and dumbbells. Or you can use exercise bands.
  6. If you do the bench press with a barbell you need a spotter. If you don't have a spotter use dumbbells instead.

Where to start:

There is a lot of information on this site. The links below will get you off to a good start.

Most popular pages:

These are some of our most popular pages. They are also some of the most helpful if you are finally ready to lose weight.

You can always reach us:

  • 28960 US Highway 19 North, Suite 115
  • Clearwater, FL 33761
  • (727) 771-8282

  • Or to use our contact form click here.

top of the page