Maximum Results with Minimal Effort

Whether you are circuit training or walking, there is definitely a positive benefit of exercising when dieting. For example, walking for 30-40 mins alone, demonstrates this benefit as an increase in lean body mass and a decrease in weight.

However, most of you can “kick it up a notch!” Training in a circuit is the perfect solution. This type of exercise combines aerobic and anaerobic training all in one. You control the pace, but try to keep within a moderate strenuous level in order to see the results you want.

Anyone can do this…just cater to your need for water and rest. It’s low impact, tones muscles, improves cardiovascular performance, and PREVENTS WEIGHT GAIN.

The Circuit

You don’t need a fancy gym membership but if it helps go get it. You will need the following:

1) A gym (optional)
2) If you’re doing this on your own, you’ll need:

  • Weights or
  • resistance cords.

3) 9 stations-3 resistance, 3 aerobic, and 3 combinations
4) Timer

Set up each station to do a different exercise (see chart link below). Work with the resistance cords and give yourself some time to get used to them. Spend one day per station getting familiar with the exercise. Then start the actual training circuit the following week.

That entire process costs $20-50 (if you search around ) to set up AND maintain. Join a gym and pay lots more.


  • Circuit training is high reps & short rest–> Key to success.


  • Set should last 10-15 seconds.


  • Control time of set by weight choice & movement cadence.


  • Slow controlled movement is best.


  • Aerobic & anaerobic exercises combine for the BEST report.



PLEASE, consult with your doctor before beginning any exercise program. In no way is this article meant to release anyone to begin an exercise program. It is meant to educate and inform you about the benefits of exercise. 

More than circuit training on our healthy weight loss home page