Circuit training is another way to maximize your results when you're working on maintenance and you're too busy to dedicate time to both a detailed aerobic program and a detailed weight training program. Different styles of circuit training exist. One method is to move quickly from one resistance exercise directly to another without any break other than the transition time. This increases endurance and keeps the heart rate elevated in the lower end of the aerobic training zone. With cardio-resistance circuit training, you alternate aerobic intervals between resistance training sets.

Circuit training is not the best method to maximize your strength or your aerobic fitness. However, it's a great way to target both goals in one workout. If you've already established a good aerobic base of conditioning, you can maintain your base with circuit training. If you've already built up a foundation of muscle conditioning, you can maintain your muscle tone and fitness. For this busy time in your life, circuit training may be just the solution to keep you in top shape in the minimal amount of time.

Try to fit your circuit training workout in at least two days a week. On your third muscle conditioning day, fit in an ab blaster (see Table 14-4) or core training routine. Here are sample resistance circuit and cardio-resistance circuit workouts. Do one set of ten to fifteen reps each for the upper body exercises and one set of fifteen to twenty-four reps each for the lower body and abdominal exercises. Follow the exercise order because it is designed to allow one part of the body to rest while another part of the body works.

Table 16-1: Sample Resistance Circuit Workout

Depending on how much time you have, you can do this circuit two to four times.

In Table 16-2, during the cardio-intervals, march, jog, jump rope, or do knee lifts and leg curls, or jumping jacks for up to one-minute of hard work, with thirty seconds to one minute of stepping side to side of recovery, for a total of five-minutes of an aerobic interval.

Table 16-2: Sample Cardio-Resistance Circuit Workout (40 to 45 Minutes)

If you don't have enough time to do the complete workout in Table 16-2, cut out the arm exercises because you're getting arm toning benefits with your chest and back training. In addition, eliminate one aerobic interval. The total workout time is then reduced to twenty-five to thirty minutes depending on how many reps of each exercise you decide to do.