Sample Sprint Circuit Training Session


It’s no secret that circuits are one of the best ways to get in shape. The physical benefits include improved cardiovascular fitness, increased muscular endurance, and a decreased risk of developing conditions such as cardiovascular disease, type 2 diabetes, obesity, and arthritis.

Things to consider before starting

If you are a beginner, here are a few things that you should consider:

  • Warm up first with light jogging (generally 5 minutes) and dynamic stretching (approximately 5 minutes).
  • Also, make sure you are well-hydrated. If you are dehydrated, your performance will suffer.
  • Never overdo anything! If you are uncomfortable and feel pain, call it a day and come back tomorrow.

What you should not expect

It is important to set realistic goals for yourself. You will not see any results if you only do the sprint circuits session 2 times per week. You have to be consistent and committed if you want to see results. Make sure to not overdo it either. Remember, the important thing is to have fun and enjoy what you are doing!

Sample sprint circuit training session

Do the following exercises for 30 seconds with 10 seconds of rest in between. Go through the circuit at least twice. Then, if you still have time, lift weights or go for a light jog.

Beginner circuits (you will need to rest between each exercise for a full 2 minutes)

Sprint – 10 seconds

Side shuffle – 15 seconds

Push-ups – 20 seconds

Squat Jumps – 30 seconds (do a real jump squat. Push yourself back up and do a squat)

Advanced circuits (you should rest for only 10 seconds between exercises and after each circuit of all four exercises go right into performing the next circuit)

Sprint – 30 seconds

Lateral shuffle (use a box or step to jump onto, high enough for you to land on in one leap) – 30 seconds

Push-ups – 45 seconds (put your arms in front of you, and push up. Then make sure to explode with all your strength)

Squat jumps – 60 seconds. (when you do a squat jump, go down as low as possible and then jump up into the air)

Final words

It is important to remember that doing only circuits won’t help you lose weight without a proper diet. You should also be well-hydrated during your training session. Remember to keep eating healthy and tracking your calories if you want to see results. Getting good nutrition is important for every part of your life.

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