Circuit Training Treadmill WOrkouts

Circuit training is one of the most effective forms of training. It allows you to develop various aspects of fitness simultaneously (such as endurance and strength) and unlike continuous type training constant variation makes the time fly by!

You can set yourself a target heart rate of 70% to 80% of maximum but during circuit training it will fluctuate considerably.

Because circuit training can be quite intensive it's not a good idea to it every day. If you incorporate resistance exercises into your circuit you should leave a day's rest inbetween sessions. Here is an example of how you can split your week up using the sessions below...

Mon - Continuous run (see continuous running page)
Tue - Strength circuit (see below)
Wed - Aerobic circuit (see below)
Thu - Strength circuit
Fri - Continuous run
Sat - Rest
Sun - Rest

Sample Circuit Training Programs

Strength Circuit
You need a set of dumbbells for this circuit. The weight should be light enough so that you can perform 12 to 20 repetitions of each exercise but heavy enough to be taxing on the last 2 or 3 reps of each set. It’s best to have several sets of dumbbells that are different weights but if you have adjustable dumbbells change the weight as quickly as you can at the start of each resistance exercise. Adjust the number of reps to your fitness level particularly on the press ups and crunches.

When you are running on treadmill during the circuit the intensity should be quite high but sustainable for 5 minutes. Allow 30 seconds recovery between each exercise and each set but keep yourself moving even if it’s just walking on the spot.

  • Warm up – 10 minutes light jog or walk at approximately 50% to 60% maximum heart rate.

  • Press ups – 3 sets of 15 to 20 reps

  • Treadmill – 5 minutes

  • Shoulder press – 3 sets of 15 to 20 reps

  • Treadmill – 5 minutes

  • Biceps curls – 3 sets of 15 to 20 reps

  • Sit to stand – 3 sets of 15 to 20 reps

  • Treadmill – 5 minutes

  • Crunches - 3 sets of 15 to 20 reps

  • Treadmill – 5 minutes

  • Lunges – 3 sets of 15 to 20 reps

  • Cool down – 10 minutes light jog or walk at approximately 50% to 60% maximum heart rate.

    Aerobic Circuit
    Judging the intensity of this circuit takes a bit of practise. The intensity should be high enough so that you need to rest at the end of 1 set (lasting about 12 minutes) but not so tough that you need to rest between exercises.

  • Warm up – 10 minutes light jog or walk at approximately 50% to 60% maximum heart rate.

  • Burpess – 2 minutes

  • Treadmill – 3 minutes

  • Star jumps – 2 minutes

  • Treadmill – 3 minutes

  • Step ups (any step or bottom stair) – 2 minutes

  • Rest for 2 minutes

  • Repeat for a total of 3 to 4 sets.

  • Cool down – 10 minutes light jog or walk at approximately 50% to 60% maximum heart rate.

    No Equipment Circuit
    As you long as you have floor space and a of course a treadmill you can complete the following killer circuit. Adjust the number of reps to your fitness level. Rest for no longer than 30 seconds between sets.

  • Warm up – 10 minutes light jog or walk at approximately 50% to 60% maximum heart rate.

  • Crunches – 3 sets of 15 to 20 reps

  • Treadmill – 10 minutes (75% to 85% maximum heart rate)

  • Press ups – 3 sets of 15 to 20 reps

  • Treadmill – 10 minutes (75% to 85% maximum heart rate)

  • Squats (without weight) – 3 sets of 20 to 30 reps

  • Treadmill – 10 minutes (75% to 85% maximum heart rate)

  • Dips (using a chair) – 3 sets of 15 to 20 reps

  • Cool down – 10 minutes light jog or walk at approximately 50% to 60% maximum heart rate.





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