Circuit Training Exercises

5 Effective Circuit Training Exercises For Muscle Strength

Circuit training is all about the high-intensity of the workout. It is characterized by several exercises that are done with short breaks in between them. They involve regular gym workouts as well as other bodyweight exercises. The aim of such a workout is mainly to build on your endurance levels.

Because of the nature of circuit training, it is a favorite for athletes whose profession requires them to exert themselves in the short-term. Athletes playing soccer, basketball, and hockey are good examples. However, even you can try your hand at this workout.

To get started, there are a couple of exercises that you can include in your circuit training roster to gain muscle strength. They involve high loads with shorter rest times in between. So get yourself ready.

Squat Jumps

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These involve jumping from a squatting position. You want to put maximum effort into the jump. Ensure that while in the air, you completely extend from your ankles.

Also, it is essential to start from a proper squatting position. This means that your legs should be parallel to the ground. After you land, begin the routine once more.


Burpees combine strength training and aerobics into one package. They involve squats as well as pushups.

To complete one, begin in a standing position, then proceed to a squat, then a push-up position, a squat again and finally the standing position.

By combining different sets of exercises, the burpee works both your upper body as well as the lower section. A complete body exercise which will definitely get your heart pumping.

Dumbbell Squat And Swings

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You will need a pair of dumbbells for this. As with burpees, the dumbbell squat and swing works on both your upper body and lower body. As a bonus, it will also target your core section as well.

You will need to hold the dumbbell with both hands with your feet slightly apart. You should be in a squatting position while doing so. Now swing the dumbbell as you rise up to stand. Once the weights reach your shoulder height, take it down to the original starting position.

You can vary the weights for an even more significant challenge.

Dumbbell Jump Squats

This piece of workout combines the weight of the dumbbells to your body. Starting from a squatting position, hold a pair of dumbbells beside your body and jump. Ensure to put plenty of energy behind the jump. Bend your knees when you land to avoid any knee pain or injury.

Bench Dips

Bench dips work on your triceps majorly, and it uses your body weight to do so. Having said that, you can do this exercise easily anywhere.

You need a bench that isn’t too high. Place yourself in front of the bench such that your arms are bent at a 90-degree angle. Hold against the bench and proceed to lower yourself down. Your feet should be positioned in front of you and your knees slightly bent.

Most of these exercises on their own are potent enough to satisfy any gym goer. But for maximum yields, make sure that you combine them into one workout routine.

Circuit training requires that you transition from doing one piece of exercise to the next very quickly. Therefore, make sure that immediately after you complete one exercise, the time between the next shouldn’t exceed one minute.

Finally, try this kind of workout and see your strength and endurance grow exponentially.

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