Overview
Workout routines can keep you accountable and eliminate the guesswork of which exercises to choose and when to do them. Choose the type of workout routine that will help you reach your goal and fits your fitness level.
Circuit Training
Circuit training is performing a series of exercises for a short period of time with very little or no rest between exercises. This method of training helps you burn more calories than performing each exercise individually, saves you time and improves muscular endurance. Select five to eight exercises that train different movement patterns and that you can perform for 30 seconds continuously without tiring too quickly.
For example, perform pullups for 30 seconds and then immediately perform body-weight squats without rest as you move to the next exercise. After you do 30 seconds of squats, perform 30 seconds of pushups, jump rope, light kettlebell swings and other exercises. After you complete one circuit, rest for one minute and repeat the entire circuit two more times.
Interval Training
Interval training is similar to circuit training except that you perform each exercise at a high-intensity rate for a short period of time followed by a short bout of rest, according to Coach Robert dos Remedios, author of “Cardio Strength Training.” This method is ideal for athletes who perform bouts of high-intensity activities with periods of low-intensity activities, such as soccer, gymnastics and football. Select four to five exercises that work your entire body and train certain fundamental skills in a sport, such as powerlifts and throws.
For example, perform 30 seconds of overhead medicine ball throws against a wall. Rest for 30 seconds and perform 30 seconds of dumbbell squats. Repeat this format with the remaining exercises. After you have completed the exercises, rest for one to three minutes and repeat the workout two more times.
Supersets
Supersetting is where you perform two exercises that train opposing muscle groups or opposite areas in your body, such as your lower body and upper body, without rest between rests. This allows one muscle group to rest while the other group rests and improves muscular growth and stamina, says physical therapist Gray Cook, author of “Athletic Body in Balance.” For example, you can perform a set of pullups followed by a set of pushups immediately. Or you can perform a set of squats and a set of shoulder presses. Rest for one minute between sets and repeat the exercise.
Power-Strength Training
Power-strength training is similar to supersetting, where you perform one strength exercise followed immediately by a set of power exercise. This improves muscular strength and stamina and how quickly your muscles and nervous system work together to produce force. For example, perform a set of barbell squats followed by a set of squat jumps. Or you can perform a set of pushups followed by a set of medicine ball chest pass. Rest for one minute between sets and repeat the exercise.