Be creative in designing a circuit training workout

Circuit training was originally designed as an anaerobic workout, but an aerobic circuit format has evolved over the years.

Aerobic (cardio circuit) training incorporates aerobic segments between each resistance station - or every two or three stations.

While in some cases not adhering to a strict definition of aerobic exercise (12 minutes or more of continuous exercise at a heart rate of between 60 and 85 percent of your maximum), cardio circuit training has its advantages. It's fast, flexible and fun, and solves some of the time crunch that many people feel trying to squeeze in both aerobic and strength workouts.

It can also enhance agility by requiring quick, controlled movements like pivoting and the constant quick transitioning from one movement and station to another.

If your goals involve improving your aerobic fitness, your circuit should feature exercises performed at a moderate intensity for slightly longer periods. If your sport is anaerobic, you'll want to incorporate short, all-out bursts of activity that leave you panting during the rest intervals.

The following workout can be tailored to any sport. Make your circuit sport-specific by making the exercises similar to the actions you usually perform.

Warm up with 10 to 15 minutes of easy jogging, swimming or cycling, and then perform the following exercises in order. Move quickly from exercise to exercise, but don't sacrifice good form for speed.

Run 400 meters at current 5k race pace. If you're a swimmer, swim 100 meters at high intensity; if you're a cyclist, pedal fast for 1,600 meters.

Do five chin-ups.

Complete 36 abdominal crunches.

Perform 15 squat thrusts with jumps.

Do 15 bench dips.

Complete 30 body-weight squats, fast.

Run 400 meters at 5k pace again.

Do 12 squat and dumbbell presses with 10-pound dumbbells.

Complete 10 to 20 push ups.

Perform 36 low-back extensions at a very low weight.

Complete five lunges with each leg.

Football or shuttle run for 90 seconds.

Run 400 meters at 5k pace again.

Repeat steps 2-13 one more time, for two circuits in all, and then cool down with about 15 minutes of light jogging, swimming or cycling.

Be creative and design your own circuit to suit your specific needs. And, be sure to change the exercises and the order at least once every four weeks to keep your mind and body stimulated.

Debbie Foerstner is certified as a fitness instructor by the American Council on Exercise. She can be reached at debbiefit45@aol.com.