As mentioned above, this is a way to get an aerobic and weight training component into one workout. Choose the exercise that you want to add to your workout (one for each body part) and do each exercise for 30 to 45 seconds, moving directly from one exercise to the next. If you want to ramp up the intensity of your workout add in intervals of jumping rope, jumping jacks or running in place between every three weight lifting exercises. The key to getting a good workout is to do each exercise slowly and with control, while at the same time moving rapidly between exercises. The more time you spend standing around, the less effective your workout will be. One example of a weight lifting circuit workout would be:
Squats (legs)
Calf raises (legs)
Crunches (abs)
do jumping jacks for 45 seconds
Bent Row (back)
Chest Press (chest)
Tricep Dip (triceps)
do jumping jacks for 45 seconds
Bicep Curl (biceps)
Overhead press (shoulders)
Pushups (entire upper body)
do jumping jacks for 45 seconds
Repeat two times
Traditional weight training
Traditional weight training involves working out specific body parts on different days. Depending on how many days a week you want to lift, and what body parts you want to concentrate on, you can break your workout up in a variety of ways. The most important thing to remember when planning your workout is to give each body part 24 to 48 hours to recover between exercises. For example, if you want to workout three days a week, you could work your legs and abs hard on day one, with two or three exercises for each muscle group. On day three (day two is a rest/ aerobic day) do the same with your upper body. Day six (days four and five are rest/aerobic days) do a whole body workout with one exercise per muscle group.Of course, that is just one example. As long as you have scheduled in your rest days, you can mix up your workout however works best for you. You may also want to work some body parts more heavily than others.