30 Minute Circuit Training Workout


30 Minute Circuit Training Workout

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Try the Precor 30 Minute Circuit Training Workout to burn more calories in less time. This programme is optimal for those who are time-crunched, want to lose weight, or just starting to incorporate strength equipment into  their conditioning programmes. Use this programme  as-is or as a concept to develop other types of circuits.

This workout combines cardiovascular exercise with resistance. The goal of the workout is not to maximize strength gains or cardiovascular fitness, but rather to build strength and burn calories in an efficient manner. This is a total body workout that focuses on the major muscle groups.

Programme Overview

  • Equipment:  Any Precor Strength Training System
  • Total Time: Approximately 25 – 30 minutes
  • Goal: To build strength and burn calories in a time crunch


  • Equipment: Gradually increase core temperature on a Precor cardio machine
  • Total Time: Approximately 3 – 5 minutes
  • Stretch: Following the warm-up, perform some basic active stretches for the arms, shoulders, hamstrings, and quadriceps.

Training Tips

  • Know Your Body: Pay attention to your body during workouts as you begin resistance training. Some muscle fatigue is normal, but if you feel any pain and/or discomfort, the exercise should be stopped immediately.
  • Remember to Breath: During resistance exercises, breathe normally and don't hold your breath.
  • Control Your Motion: Perform the exercises in a slow and controlled manner over a full range of motion.
  • Progress Appropriately: As you become more comfortable with the exercise routine, challenge yourself by first increasing the number of repetitions, then the weight.

Workout Structure

  • Basics: After the warm-up is complete, start the resistance training portion of the workout.
  • Weight: This circuit training format will result in greater muscle fatigue with less weight due to the minimal rest between exercises. As a result, a good rule of thumb is to use about 40 to 60 percent of your maximal weight for the same exercise.
  • Number of exercises: 8 (4 pairs: Leg extension/Hamstring Curl, Diverging low row/Chest press, Biceps curl/Triceps extension, Abdominal crunch/Back extension)
  • Number of repetitions:  12 – 15
  • Number of sets: 2 sets per exercise
  • Amount of rest between sets: 15 – 30 seconds
  • Amount of rest between exercises: 45 – 60 seconds

Note: Some of the exercises may not be available on all Precor strength machines.

*Source: ACSM Guidelines for Exercise Testing and Prescription, 6th edition, 2000

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