How to Create a Circuit Training Workout Program

Most people think they need to spend 60 minutes--or more--at the gym if they want to get the best workout possible. But you can torch calories and melt away fat in just thirty minutes a day!

In fact, you can squeeze in both a cardio and strength training program into just half an hour. All you need to do is design a circuit training workout program!

Circuit training is becoming more and more popular among fitness buffs. It saves time, it can be performed almost anywhere, and it can target every muscle in your body! In fact, many popular "women's only" gyms are based on a circuit training format.

So how does it work? The "circuit" is composed of multiple exercises. You perform each exercise for a set period of time or repetitions. When you finish one exercise, you move directly to the next with no rest. Here's an example:

* 3 minutes of cardio
* 3 minutes of upper body strength training
* 3 minutes of cardio
* 3 minutes of lower body strength training
* 3 minutes of abdominal work

In this case, you move from exercise to exercise (cardio, upper body strength training, cardio, etc.) without resting or stopping in between exercises. Once you reach the end of the workout, you've completed a circuit. Then you go back to the beginning and start all over again. By completing two circuits, you've done a full body strength training workout--plus cardio!--in just thirty minutes.

Moving quickly from exercise to exercise will keep your heart pumping. It will help you build endurance and stamina since you don't get any time to rest.

To design your own circuit workout, your program should include these components:

Cardio: If you have the space and equipment, your cardio component could include walking or running on the treadmill, climbing stairs, exercising on the elliptical, biking, rebounding or using a rowing machine. Alternately, if space and equipment is limited, you can try exercises like shadow boxing, jumping rope, jumping jacks or running in place. Make sure that the cardio workout you choose fits your fitness level. If you're a beginner, try briskly walking in place. More advanced exercisers can run or jog.

Strength Training: You'll need to incorporate strength training into your circuit program, too. Try to target every muscle group so it's a full body workout. For your upper body, you can try things like bicep curls, chest presses, pushups, tricep dips, and shoulder raises. For your lower body, consider exercises like lunges, squats and calf raises. Don't forget to include some abdominal work, too, with things like crunches and leg raises. If possible, utilize free weights, dumbbells or resistance bands to get the most from your exercises. But, again, choose weights based on your fitness level and individual ability.

Time or Repetitions: You'll need to decide on a time or repetition component for your circuit plan. Perhaps you want to limit your segments to three minute intervals (such as in the example above). In that case, you would switch to the next exercise after three minutes has elapsed. If you want to use repetitions in your circuit plan, you might choose twenty. So you do twenty pushups, twenty jumping jacks, and twenty stomach crunches.

In general, it's wise to include an equal amount of cardio and strength training in your circuit plan if you're hoping to do a full workout in 30 minutes. However, if you have some extra time, you may want your circuit training program to be composed of ONLY strength training workouts. Then, once you complete your circuit, you can go on to a cardio workout like walking or swimming.

Since circuit training programs are flexible, you can design them to meet your specific physical activity needs. A circuit training program can help you squeeze in a workout in just thirty minutes, add a little variety to your normal routine, and blast a few extra calories.