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Circuit Training With Plyometrics

by Catherine Christy

About Catherine Christy

Catherine Christy began writing in 2000 for the Waterloo/Cedar Falls Courier. Christy is an American Council on Exercise-certified group fitness instructor, personal trainer and lifestyle and weight-management consultant. She is also certified as a yoga and pilates instructor. Christy holds a Master of Arts in community-health education from University of Northern Iowa.

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Circuit training workouts combine several exercises, in a repetitive order, to target strength, toning and cardiovascular stamina. Circuit training workouts are designed to be challenging and provide participants with many benefits. Those benefits often include an improved all-around level of fitness, a higher level of cardiovascular endurance, improved strength and tone and a higher caloric burn. A circuit mixing cardio and strength exercises can burn up to 10 calories a minute, according to "Fitness" magazine.

How Circuit Training Works

A circuit training workout is a series of cardiovascular, strength, and/or plyometric exercises repeated several times with little to no rest in between sets. Circuit training can be as simple as body weight exercises, with little to no equipment needed, up to more complicated circuits with machine weights, dumbbells, balls, bands and more.

The Right Circuit Training Workout For Your Goal

Deciding which exercises to have in your circuit training workout depends on your goal. If you are looking to burn fat while toning muscles, you will combine strength training exercises with plyometric cardio exercises. Perform each exercise for one minute, alternating a strength exercises with a plyometric cardio exercise, and completing the circuit two to three times through. If you are looking for a complete total body sculpt, you will perform each strength training exercise for one minute for a total of four times through.

Plyometric Circuit Training Workout 1

This plyometric circuit training workout combines strength training, through the use of bands, and plyometric moves. This form of circuit training is inexpensive, effective and can be done anywhere. Perform this plyometric circuit training workout on three nonconsecutive days. Warm up for two minutes by going up and down stairs or marching in place. Then, with one minute for each exercise, perform resistance band biceps curls; power lunges; resistance band squats; hamstring curls; explosive push-ups; resistance band lateral rows; and a side shuffle. Cool down for five to 10 minutes, ending with static stretching.

Plyometric Circuit Training Workout 2

This plyometric circuit training workout combines strength training, through the use of dumbbells, and plyometric moves. This form of circuit training can be done anywhere. Perform this plyometric circuit training workout on three nonconsecutive days. Warm up for two minutes by going up and down stairs or marching in place. Then, with one minute for each exercise, perform incline push-ups with leg extensions; single leg jumps; plank with row; squat thrust jump; push-ups; and a side shuffle. Cool down for five to 10 minutes, ending with static stretching.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.