Circuit Training Exercise

Circuit training exercise intersperses aerobic activity with muscle toning exercises. Depending on the circuit, the duration of the activity, and the ratio of muscle toning to aerobic exercise will vary. While most circuits are performed indoors, some parks have their own parcours, which is a series of outdoor fitness stations. However, if none of these are available, with a bit of creativity, you can create your own.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

Running shoes Running clothes A resistance band A waist pack to hold the resistance band Hand wipes A watch with a timer A park with outdoor benches
Running shoes
Running clothes
A resistance band
A waist pack to hold the resistance band
Hand wipes
A watch with a timer
A park with outdoor benches

Step 1

Choose an outdoor course. Set your timer and run for 20 minutes. When 20 minutes are up, run at a slower pace for two minutes.

Step 2

Find a park bench. Place one foot on the bench and one foot on the ground. Hold your body in an upright position, and perform 12 lunges on each leg. The bottom heel should lift, but the top heel should stay flat on the bench. Use your hand wipe to clean the bench when you are finished.

Step 3

Rest your timer and run for another 10 minutes. Find either another bench. If you are weaker in upper body strength, find two trees located next to each other. Place your hands on either the seat of the bench or on both trees. Walk back until your arms are straight. Perform 20 push-ups.

Step 4

Run for another five minutes. Find a bench or a rock. Step onto the bench with one foot and lift the opposite knee. Step down and repeat, leading with the opposite leg.

Step 5

Run for another five minutes. Find a park bench with a seat back. Loop your resistance band around the back of the bench. Hold one end of the band with each hand. Step back until your arms are straight. Bend your elbows and squeeze your shoulder blades together. Perform 16 rows.

Step 6

Walk for five minutes to cool down.

Tips & Warnings

Varying your location prevents burnout

During the summer, avoid mid-afternoon workouts, when the sun is at its hottest.

Resources

Article Written By Lisa Mercer

In 1999, Lisa Mercer’s fitness, travel and skiing expertise inspired a writing career. Her books include "Open Your Heart with Winter Fitness" and "101 Women's Fitness Tips." Her articles have appeared in "Aspen Magazine," "HerSports," "32 Degrees," "Pregnancy Magazine" and "Wired." Mercer has a Bachelor of Arts in psychology from the City College of New York.

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