7 Circuit Workouts for Endurance Athletes

Written by
Erik Taylor
Over the past few years, the number of bootcamps and CrossFit gyms offering high-intensity workouts has grown dramatically. If you're short on time, then circuit training is a perfect way to knock out a quick—but effective—workout.

Almost all circuit workouts will engage the entire body, and it's not all about strength training. Even though it's short, expect some tough moments throughout the workout when your lungs are on fire and your muscles are quivering from fatigue.

Besides feeling fit, there are some nice side benefits as well. Circuit training, when done right, will throw your metabolism into overdrive and burn tons of calories. Also, if you're bored with your current workout routine, circuit training can provide some fun and challenging variety.
Circuit Training Defined
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Typically these workouts can combine three to 10 exercises that target just about every muscle group in your body. At each station, do 5-10 reps of each exercise using about 40-60 percent of your max capability.

If you're a novice, use lighter weights to allow for proper technique on each exercise. If you're a veteran, push towards the upper limits of ability while making sure you practice a flawless technique.

After you complete all stations (one round) take a quick 30 second to two minute break and repeat the same sequence all over again. You can do anywhere from 3-6 rounds, depending on your level of fitness and the difficulty of the circuit.

Always include a proper warm-up--3-5 minutes of jogging, jump roping or stationary bike--and follow with 2-5 minutes of dynamic stretching. Jump rope and kettlebell swings are included with some of the workouts below--if you're not comfortable with these exercises you can substitute jumping jacks instead.
FInd:
Your Next Race
Circuit 1 — Novice
Equipment needed: dumbbells, jump rope
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Bodyweight Squats - 5 reps
Push-ups - 5 reps (on knees, if needed)
Dumbbell Push Press - 5 reps
Bicycle Crunch - 15 seconds
Jump Rope or Jumping Jacks - 30 seconds

1-2 minute rest and repeat, 3-4 rounds
FInd:
Your Next Race
Circuit 2 — Novice
Equipment needed: dumbbells, jump rope
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Jump Rope or Jumping Jacks - 30 seconds
Plank - 20 seconds
Bodyweight Squats - 10 reps
Bicycle Crunch - 20 seconds
Dumbbell Shoulder Press - 8 reps
Jump Rope or Jumping Jacks - 30 seconds

1-2 minute rest and repeat, 3-4 rounds
FInd:
Your Next Race
Circuit 3 — Novice
Equipment needed: dumbbells
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Dumbbell Push Press - 8 reps
Dumbbell Wood Chops - 8 reps on each side
Push-ups - 5 reps (on knees, if needed)
Bodyweight Lunge - 10 reps (5 on each leg)
Sprint - 20-30 seconds

1-2 minute rest and repeat, 3-4 rounds
FInd:
Your Next Race
Circuit 4 — Novice
Equipment needed: dumbbells, jump rope
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Push-ups - 3 reps
Bodyweight Squats - 5 reps
Bicycle Crunch - 10 seconds
Dumbbell Push Press - 5 reps
Jump Rope or Jumping Jacks - 30 seconds

Repeat twice before you rest, then take a 1-2 minute rest and repeat.
FInd:
Your Next Race
Circuit 5 — Intermediate to Advanced
Equipment needed: dumbbells, kettlebell or jump rope
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Squats - 10 reps
Push-ups -- 8-10 reps
Mountain Climbers - 20 seconds
Kettlebell Swing - 45 seconds (substitute for kettlebell: jump rope, stationary bike, or run)
Push Press - 8 reps
Renegade Rows - 10 reps
Side Plank - 20 second hold on each side

30 second to 2 minute rest and repeat
FInd:
Your Next Race
Circuit 6 — Intermediate to Advanced
Equipment needed: dumbbells, jump rope
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Thrusters - 8 reps
Renegade Rows - 10 reps
Jump Rope, Jumping Jacks or Run - 45 seconds
Push-ups - 8-10 reps
Alternating Jump Lunge - 10 reps (5 on each leg)
Mountain Climbers - 20 seconds

30 second to 2 minute rest and repeat
FInd:
Your Next Race
Circuit 7 — Intermediate to Advanced
Equipment needed: dumbbells, jump rope
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Run or Jump Rope - 30 seconds
Push-ups - 10 reps
Run or Jump Rope - 30 seconds
Mountain Climbers - 20 seconds
Run or Jump Rope - 30 seconds
Thrusters - 10 reps
Run or Jump Ropes - 30 seconds

30 second to 2 minute rest and repeat
FInd:
Your Next Race
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FInd:
Your Next Race

About the Author

More Articles by Erik »Erik Taylor
Erik Taylor is the premiere NASM-certified trainer for runners, cyclist, triathletes and fitness enthusiasts in the South Bay area of Los Angeles. A CrossFit Level 1 instructor, corrective exercise expert and performance enhancement specialist, Erik focuses on functional training. A former competitive cross country and track athlete, Erik understands the commitment involved in being an endurance athlete. Find him at Taylor's Fitness, on Facebook, and follow him on Twitter @Eriktaylorsfit.