“Circuit training is for the pansies in biker shorts wokring out on the nautilus machines…”

Normally I would agree with you but there are certain occasions where a particular style of circuit training could really benefit you. I’m talking about those times where you probably only have something like 20-30 minutes to get in a bodybuilding workout and you really want to pump iron and you also want to get in some cardio…

What to do right?

Here’s what I do when I find myself in the above situation:

Basically I tweak your normal circuit training routine and I mix in some cardio usually at the end of the circuit so I can still move a good amount of weight during the anaerobic exercises of the circuit training session/ bodybuilding workout.

I’ll be doing 4 sets of 4 exercises with a couple of minutes between sets, not individual exercises like you would in a typical bodybuilding workout. 3 anaerobic exercises and 1 cardio exercise at the end of the circuit.

For the cardio exercise portion of the circuit training I usually run on a treadmill, ride a stationary bike or ride an elliptical trainer. 9 times out of 10 I’m running on a treadmill for 5 minutes and it’s usually pretty damn close to a good sprint for 5 minutes.

Well there you have it… you get your bodybuilding workout in, you get some cardio in and you get it all in in under 20-30 minutes in this unique circuit training session.

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I’d say one of the biggest mistakes I made when I first started working out was that I fell so much in love with pumping iron that I almost completely neglected cardio and in general my overall health and fitness in any way shape or form.

Sure I was pretty big (I weighed in at 255 lbs., 6′0 tall and at about 8% body fat) but I can recall running out of breath sometimes when I had to walk a flight or two of stairs! Not good health and fitness at all.

Like a dumbass I wasn’t doing any cardio because I didn’t want to burn any additional calories that could be used in assisting in the muscle-rebuilding process.

Not very smart I know but at the time I didn’t realize that packing on a ton of weight in a short amount of time wasn’t good for your health and fitness (not very good for your heart if you didn’t already know).

Sure I probably wouldn’t have bloated myself up to 250+ if I had been doing my cardio routinely but in hindsight it probably would have been a much healthier lifestyle.

Do yourself a favor…

Jump on a treadmill and see what you can run a mile in and see what level of health and fitness you’re in

Under 6 minutes and you’re in good shape.

8 minutes and you’re average. (Do you really want to just be average?)

And if you can’t run a mile in under 10 minutes your fat ass is out of shape!

Lay off the weight-gainer and the 4 rep sets and mix in a treadmill and improve your overall health and fitness …

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