Circuit training is a great workout for the whole family. What exactly is circuit training you ask? When doing circuit training you perform a series of exercises in a sequence with little recovery time between exercises. Limiting your rest in between exercises will increase your heart rate and improve your cardiovascular system. Circuit training is a great way to get a full body workout by combining cardiovascular and strength training exercises and can be effective in a shorter amount of time. One of the many benefits of circuit training is that you do not need any fancy equipment. You can set up your circuit station wherever you have the most space in your home, your backyard or at the park. If you want to add some weights but don’t want to spend the money grab some gallon milk jugs and fill them up with water or sand to make your own weights. When performing the exercises you will want to make sure you are doing a total body workout and targeting all your muscle groups. Complete each exercise for the specified amount of time (usually between 30-60 seconds) and then move onto the next exercise. Make sure you warm up and cool down for about 5 minutes each followed by stretching to help prevent injury. Try and alternate stations between a cardiovascular and strength station. If you alternate between cardiovascular and strength exercises or make sure each exercise works a different muscle you will not need to rest between exercises. Repeat the circuits until you get in a good 20-30 minutes of activity. Fun music will help you and your kids stay motivated. Family members can take turns being in charge of watching the clock and yelling “Next Station”! Take your time, start slowly and gradually build up your workout. The main thing is to be creative and have fun. Teach your kids the importance of physical activity and their health and encourage these behaviors for a lifetime. Sample Circuit Warm-up for 5 minutes and stretch 30 second jumping jacks 30 second push-up 30 second jump rope 30 seconds crunches 30 second march in place 30 second squats 30 second step-up-step-down 30 second lunges 30 second step-side-to-side Cool-down for 5 minutes and stretch Repeat circuit until you get 20-30 minutes of physical activity