Train Efficiently – High-Intensity Circuit Training with Free Weights

Circuit training

One of the most effective workouts, according to scientific research, is circuit training. Compared to traditional strength (anaerobic) and cardio (aerobic) workouts, circuits can efficiently improve cardiovascular and muscular capacity while burning fat.

The type of circuit training program makes a difference. High-intensity circuits are the most effective compared to traditional circuit training methods and involve a routine that engages the entire body.

• High resistance for each exercise
• Short rest periods between exercises
• Intense, explosive movements

The following workout routine is a modified version of the high-intensity training designed by Jeffrey M. Willardson, Ph.D., CSCS, a respected professor of Kinesiology and Sports in the United States. Essentially, the workout has been modified so that it can be performed using only dumbbells or bodyweight to minimize the risk of injury and focus on exercises suitable for women or the feminine side.

Warm-up

Always start this workout with a 15-minute warm-up session consisting of stretching exercises and low-intensity cardio (Elliptical Trainer or Jumping Jacks).

Routine

The circuit consists of 10 exercises following these principles:

• 10-15 repetitions per exercise
• “Fatigue but not exhaustion” – use a weight that tires you out but doesn’t exhaust you, always choosing a safe weight that you can control and allows you to perform the exercise with proper form.
• “Move from one exercise to another without stopping” – meaning no pause or limited rest between circuit exercises.
• 1-3 sets of ten exercises – start with one set and work your way up to three sets.
• Always make sure not to overtrain.
• Rest for 3-5 minutes between sets.

Cool-down

Always finish this workout with a 5-minute cool-down and stretching session, including full-body stretches or low-intensity cardio (walking or similar activities).

Frequency

The total duration for completing the circuit is 55 to 60 minutes. Perform the workout three or four days per week. Never do the circuit two days in a row! Add two days of low-intensity cardio (walking or treadmill) between circuit days.

High intensity exercise with free weights

1. Dumbbell front squats

2. Dumbbell shoulder presses – Arnold press

3. Kettlebell swings

4. Dumbbell split squats

5. Dumbbell chest presses on Swiss ball

6. Bent dumbbell or barbell rows

7. Dumbbell step-ups

8. Dumbbell woodchop – lateral or overhead swings

9. Romanian deadlift with dumbbell

10. Decline pushups – Spiderman pushups on a bench