Guidelines for one-hour circuit workout planning
Welcome to the Independent Athletes Community (IAC) blog, your go-to source for insights into the world of fitness and wellness. In this installment, we will cover 1-hour circuit workouts. At IAC, we believe that the true magic happens not just in the programming (i.e., exercises you choose for each workout), but in the consistency and structured approach you bring to your fitness routine. In this post, we're diving deep into the heart of building an effective circuit training workout, showcasing that it's more than a compilation of different exercises working different muscle groups; it's a testament to the commitment and meticulous planning of our community members. Join us on this journey as we unpack the power of a well-organized hour, proving that, with the Independent Athletes Community, your path to a healthier, stronger self is guided by consistency, focus, and a thoughtfully designed circuit routine.
CONSISTENCY involves building a plan that facilitates exercising regularly. It does not matter what your training style is, whether engaging in high-intensity interval training (HIIT training) designed to get your heart rate up, or traditional strength training with free weights, your workout program needs to have a few characteristics. Complete the entire workout, in as much time as you have scheduled. If you have a one-hour workout scheduled, you need to complete your warm-up, workout and associated activities in one-hour. Frustration and mental fatigue happen when your workout plan conflicts with your busy schedule of commitments. Modulate workout intensity (i..e, difficulty levels, number of reps, work periods, rest periods). If you workout is too high intensity, the style of training (e.g., full body workout, hiit workout, high-intensity circuit training, etc.) is poorly suited for your skill set, or you do not get the minimal rest required to recover before the next exercise session, you are at risk of skipping a workout (i.e., being inconsistent). There is a difference between challenging yourself with a tough workout, and over-training to the point of jeopardizing consistency. That is a balance each athlete must find for themselves, or personal trainer must find for their client.
Why is consistency important? Consistency in training fosters habitual behaviors. Established habits and behaviors cultivate unwavering FOCUS, creating a foundation for peak athletic performance. Based on anecdotal evidence, IAC athletes that dedicate themselves to three 1-hour circuits a week achieve better results than IAC athletes who work out fewer than three times a week. Furthermore, when IAC athlete's workout more than 3 gym sessions per week, they achieve even better results, with one caveat. That is, they need to optimize intensity, so as to avoid injury, mental fatigue, and overall burnout. The number of workouts in a week dictates the style of workout to be completed. Lower frequency of workouts in a week calls for programming that addresses the entire body. At 3 workouts per week, we emphasize movement groupings that can be characterized as a full-body workout. As the number of workouts increases, movement groupings become more specific. For example two days emphasizing upper body exercise, and two days emphasizing lower body exercises, for a total of 4 workouts a week.
Before we get into developing your own circuit, there are some items that need to be understood. This is less of a beginner's guide, and more of a preliminary set of steps that every athlete must complete before starting any kind of program intended on increasing cardiovascular fitness, or building muscular strength through strength training exercises. First and foremost, before engaging in any exercise routine, you should get evaluated by a doctor to determine if you are in medical condition to exercise. If at any time when you are exercising you experience excessive pain, stop what you are doing and consult a health care professional. When building your plan, consult an expert, or reference materials. Spend some time moving, and familiarizing yourself with your body's capabilities and overall fitness level. For better results, set specific goals that relate to improving those capabilities. In terms of intensity, when you work out your level of effort exists somewhere on a paradigm of 1 (low impact) to 10 (maximum effort). When you start exercising after a long layoff, you should:
Emphasize a systematic routine that starts with a good warm up purpose built for the workout that follows;
Set your intensity between 1 and 3; and,
Focus on getting back in the gym the next day without injury or excessive soreness.
After you complete a month successfully, increase intensity and explore expanding the complexity of the movements in your workout.
1-hour circuit example by IAC...
Our 1-hour circuit workout is comprised of a warm-up, circuit, and finisher. The target is to get a great workout in 1-hour, or less time, with minimal breaks. The workout example below (i.e., IAC Chalk) is part of a larger program with strength training circuits that compliment the bodyweight and cardio movements listed below.
Warm-up - Approximately 10-15 minutes of moderate-intensity activity to effectively engage the major muscle groups in the most time-efficient way possible. IAC is currently doing a mixture of brief cardio (e.g., jump rope, high knees, etc.) or cardio machine work (e.g., rower, stationary bike, ski erg, etc.) for 5 - 10 minutes; and 5-10 minutes of bodyweight work (i.e., Knees Over Toes Lower Body Work, Upper Body Movements with PVC pipes and loaded with bands).
Circuit - IAC builds circuits to facilitate group workouts (i.e., multiple exercises, with limited dependence on the same equipment). For example:
Workout Name: IAC Chalk
Workout Description: 5 exercises (i.e., 5 different stations, 5 or less participants) |
Workout Splits: 1 minute each exercise | 5 minutes per round
Exercises:
Row (15-20 cals)
Jump Rope (100 jumps)
Wonder Wheel (15-20 extensions)
Lateral Row / Push ups (15 each)
Body Weight Squat (15 to 20 each) – Feet shoulder-width apart with medicine ball to measure depth.
Finisher:
Bicep curl (5-10 reps each arm) / Skull Crusher Supersets (5-10 reps)
Note on weight loss in this context…
At the core of most fitness and wellness goals is a desire to achieve weight loss. This goal is confounding, because it is equal parts simple and complicated. At a basic level in order to lose weight, you need to establish a target number of calories to consume on a daily basis. According to the American College of Sports Medicine the Resting Metabolic Rate (RMR) or Basal Metabolic Rate (BMR) – is the least amount of energy required to perform essential body functions while at rest. If the target number of calories is lower than your basal metabolic rate (BMR), you should lose weight. Simply put, you can reduce calorie intake and lose weight without exercising. The complicated part is, the more you exercise, the more your body burns fuel. So based on the amount of exercise you do, you need to revisit, and possible adjust calorie intake based on calorie burn. This is the subject for a whole different blog post. For the time being, establish a target for calories that is reasonable. Prioritize lean protein and whole foods; and limit or avoid sugar and booze. If you eat more than the daily allowance of calories, don't freak out, and don’t let it impact whether you workout consistently. In the beginning a consistent diet that follows these guidelines is more important than a calorie deficit. Finally, the less dependencies you have between your nutrition and exercise routines, the less complexity and potential risk for failure that is introduced to your fitness and wellness journeys.