The perfect circuit-training workout at Home

You don't need to be a trainer to create at-home circuit-training workouts that they are effective, and you can do it in 10 minutes or a full hour to get after it.

Circuit training is a form of body conditioning that involves endurance training, resistance ... which means they can achieve overload with smaller number of repetitions: typically in the range of 25 to 50 depending on their training goals.

Circuit training is very time efficient which makes it a popular method of training. It is an excellent way to improve cardiovascular fitness and muscular strength endurance.

Here are a few key stations to a good circuit training workout:

• Lower-body station (both legs)

• Upper-body station (arms)

• Lower-body station (single-leg)

• Core station

• Cardio station

Typically, you won’t need much of a break in between stations because each station (and exercise!) within the circuit targets a different muscle group or purpose, whether it’s strengthening your legs or challenging your cardio, says Wilking. That’s different than interval training, in which you alternate between high-intensity moves and low-intensity exercises or rest periods.

Circuit training will elevate your heart rate and keep it high through the entire circuit due to the short rest periods, large muscles being worked together and a combination of upper, lower and whole body exercises.

You’ll move quickly through 8-10 exercise stations to work different muscle groups with little to no rest between stations. Each station has a different exercise. You may do bicep curls or jump rope for 60 seconds.

You’ll do about 10-25 reps at each station, lasting between 30 seconds and 3 minutes, and then move on to the next station.

Allow at least 20-30 minutes for the workout. If you're new to the moves, work with a trainer or take a class so you learn how to do each exercise right.

Circuit training is an excellent option to help you lose weight along with a healthy diet. So if you need to lose weight because you have a condition like diabetes, high blood pressure, or high cholesterol, this may be a good choice for you.

warm up

Before launching into a circuit workout, spend at least five (and up to 15) minutes warming up. A solid warm-up helps you avoid injury and preps your body to get to work.

Start with a general warm-up to get your blood flowing and boost your body temperature. Then, move onto a specific warm-up, which includes movements similar to those you're about to do in your circuits. For example, if your training sesh involves goblet or weighted squats, do some slow bodyweight squats to get your bod ready to werk that exercise pattern in your actual workout.

Get started with one of these 3 circuit training workouts.

15-Minute Circuit Training Workout

Perform each move for 1 minute each, cycling through the circuit three times through without rest.

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• Lower body: Squats (bodyweight or weighted)

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• Upper body: Triceps dips

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• Single-beg: Reverse lunges

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• Core: Sit-ups

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• Cardio: 10 high knees + 3 burpees

25-Minute Circuit Training Workout

Complete each move from Set A for 1 minute each. Then, rest for 1 minute and do the same with Set B. Repeat the two circuits once more through from the top, resting for 1 minute between them.

Set A (5 minutes)

• Lower body: Sumo squats

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• Upper body: Plank walkouts or pushups

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• Single-leg: Lateral lunges

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• Abs: Flutter kicks

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• Cardio: Jump rope

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• Set B (5 minutes)

• Lower body: Glute bridges

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• Upper body: Biceps curl to overhead presses

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• Single-leg: Alternating curtsy lunges

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• Abs: Deadbugs

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• Cardio: Side shuffles or Suicide sprints

45-Minute Circuit Training Workout

Complete each move in order for 1 minute each. After you've finished all 10 moves, rest for 1 minute. Then, start from the top and repeat for four rounds

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• Lower body: Sumo squat

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• Upper body: Plank walkouts or pushups

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• Single-leg: Lateral lunges

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• Core: Flutter kicks

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• Cardio: Jump rope

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• Lower body: Glute bridges

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• Upper body: Biceps curl to overhead presses

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• Single-leg: Alternating curtsy lunges

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• Core: Deadbugs

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• Cardio: Lateral shuffle taps