Posted on June 17, 2015 by Jenny Cromack

Here is a circuit training workout from the personal training team at motive8 North which you can perform in the gym.

The circuit is designed to keep your heart rate elevated throughout the session to develop your aerobic fitness. As the circuit includes resistance training and high intensity interval training this will also assist in shedding fat and keeping your metabolism elevated at the after your workout.

In order to keep your heart rate elevated as much as possible, we would suggest gathering all of your equipment at the start of the circuit so you can move from exercise to exercise as quickly as possible.

Warm Up

5 minutes at a moderate intensity on the rowing machine or cross trainer. Gradually increase your heart rate and breathing rate.

Intervals

Rowing Machine – before you start the circuit, begin your workout with 6-10, depending on your fitness levels, 30 second intervals on the rower with 30 second rests between. This will really get your heart rate going and fire up your metabolism! 

Circuit 

Perform all of the exercises as one long circuit. At the end rest for 1-2 minutes and then repeat the whole circuit x 2-3 times. Use weights which you can perform the required number of reps.

A. Squat and Shoulder Press x 12-15 reps

B. Press Ups x 15-20 reps (as many as you can full press up position)

C. Burpees – as many as you can in 30-45 seconds

D. Walking Lunges x 20 reps

E. Bent Over Rows x 12-15 reps

F. Squat Jumps – as many as you can in 30-45 seconds

G. Stability Ball Hamstring Curls x 15 reps

H. Medicine Ball Ab Crunches x 12 reps

I. Mountain Climbers – as many as you can in 30-60 seconds.

J. Plank – hold x 30-60 seconds.

Cool Down

Once you have completed the circuit x 2-3 times remember to perform a thorough cool down and stretches.