Move It Monday: Circuit Intervals

by tinareale on August 6, 2012

This weekend started off great with a good feeling run. I finally feel in the mood for running again. I knew my lackluster feelings for it would warm back up sooner rather than later. Winking smile

Although the bummer came when later that afternoon I started feeling a bit under the weather. I crashed in bed not much after 8 pm on Saturday night, then lazed about with a sore throat and massive headache all day Sunday. So, not the most thrilling weekend. I hope yours was much better!

I also hope you enjoyed the two new posts I decided to start sharing on the blog here at BBF. Did you miss ‘em?

Now time for another regular feature – Move It Monday! Where I share a new workout to try from my personal workouts or some fitness tips to consider in your training.

move it monday

UPDATE: I spent some of my lazing time updating my blog’s menus to include all my recent workouts and top posts. Be sure to check it all out!

Phase Two of Best Body Bootcamp starts today. When reviewing the workouts last week, I got inspired and included one of the training methods in my own workout on Monday. What would that be? Circuit Intervals. Not a technical term, but a name I came up with for a fun (and effective calorie-burning) all-in-one strength and cardio workout.

A Circuit Interval workout starts up with a light cardio warm-up, then moves into alternating sets of strength exercises and cardio blasts. The workouts contain 3-4 supersets and you complete 5 minutes of fast-paced and challenging cardio in between each group of exercises.

A Circuit Interval workout would flow like this:

Warm-Up > all sets of Superset 1 exercises > 5 – 10 min challenging cardio > all sets of Superset 2 exercises > 5 – 10 min challenging cardio > all sets of Superset 3 exercises > 5 -10 min challenging cardio > Cool Down & Stretch

Now you won’t get lucky enough to get the exact workouts my Best Body Bootcampers received, but I will give you a sample using the moves I completed in my full body workout last Monday. Then, you’ll just have to wait to play along with everyone else during round 3 of boot camp coming at you in a few months. Winking smile


A few pointers:

  • go at YOUR OWN intensity (do less reps, modify exercises, or less intense cardio)
  • complete each group of exercises back to back with minimal rest between exercises
  • complete 3 sets of each group of exercises

Links to exercises:

Have Fun!!!!

Your Turn – What was your best workout this past week? Ever mix cardio and strength workouts together into one workout?


1 Heather (Heather's Dish) August 6, 2012 at 7:27 am

Circuits are really the best ever since I’m working out during naptime and play sessions! Most bang for your buck!

2 MizFit August 6, 2012 at 7:51 am

It was a weekend of rock climbing here.

First time in eons—-and I loved it.

Will share this fan post too!!!

3 MizFit August 6, 2012 at 7:51 am

LMBO. Fab post. I’m YOUR fan :-)

4 Tessa @ Amazing Asset August 6, 2012 at 7:56 am

These type of circuit workout are the best! Work your body good in a timely manner :)
I’m sorry you started to feel this weekend though, ugh. I hope you are all better now Tina!

5 Heather (Where's the Beach) August 6, 2012 at 8:34 am

Looks like a good circuit. I haven’t done a cardio/weight circuit in ages, but used to do them quit often (a la Cathe)

6 Kaitlin @4loveofcarrots August 6, 2012 at 9:09 am

I LOVED the circuit cardio intervals for best body bootcamp today it was an awesome workout!

7 Sam @ Better With Sprinkles August 6, 2012 at 9:28 am

I love mixing cardio and strength into one workout – kills two birds with one stone.

Hope you’re feeling better!

8 Kim @ Redefining Kim August 6, 2012 at 9:32 am

I am loving all of the BestBodyBootcamp workouts that you ahve created for me. If I had to pick a favorite of the week, it would have to be the intervals and core workout I did! Can’t wait to start Phase 2 today!

9 Ashley @ My Food 'N' Fitness Diaries August 6, 2012 at 9:53 am

I LOVE mixing cardio and strength together! It always challenges me and I get two things done at once.

10 Brittany @ Delights and Delectables August 6, 2012 at 10:13 am

Love mixing cardio and strength! I’m going to do the strength part today! Still now doing cardio…

11 Christine @ Love, Life, Surf August 6, 2012 at 10:31 am

This does look like a great circuit! Love combining cardio and strength training together in one.

12 Tamara August 6, 2012 at 10:57 am

Thanks for the workout, Tina!
I teach a class that uses a format similar to this; kicks everybody’s butts!

13 Sabrina @Work It Ms Jackson August 6, 2012 at 11:48 am

I can not wait to get started with my circuit intervals tonight!

14 Cat @ Breakfast to Bed August 6, 2012 at 11:51 am

circuits are the only way I can workout without getting

15 Paige @ Your Trainer Paige August 6, 2012 at 12:58 pm

I looove curtsey lunges! They are one of my favorites.
I also love that Move it Monday graphic! Way cool :)

16 Shanna, like Banana August 6, 2012 at 1:38 pm

I’m stoked for today’s cardio/weights workout. I love breaking them up because time flies.

You are doing fab with the BBB!

17 Lisa August 6, 2012 at 1:42 pm

I love mixing up my cardio and strength. It just makes time fly right by!
Circuits are definitely something I’ve been loving lately.

18 Madeline @ Food Fitness and Family August 6, 2012 at 2:42 pm

LOVE it! Totally pinned :)

19 Alex @ fightcancerwithfood August 6, 2012 at 2:56 pm

I might just have to bookmark this for my workout tomorrow, looks awesome! Is there an alternative to the inverted row if we don’t have a bar to swing off of?

20 tinareale August 7, 2012 at 9:06 am

I would suggest doing a bent over dumbbell row or dumbbell pullover instead.

21 Laura @ Mommy Run Fast August 6, 2012 at 3:13 pm

Oh, bummer that you were sick all weekend. :( You put together the best workouts- I’m really enjoying boot camp!

22 [email protected] August 6, 2012 at 3:18 pm

I love supersetting exercises–soooo effective!

23 Katie @ Peace Love & Oats August 6, 2012 at 3:27 pm

I need to get some circuits back into my life! I think they’ll be great cross training as my marathon training really picks up!

24 Alyse August 6, 2012 at 3:31 pm

I’m a day ahead in BBC as I don’t take off Sundays and I did the circuit interval workout yesterday. I gotta tell you, I LOVE the circuit intervals. I hope the other two phases have them as well. And the next round of BBC!

25 Maria August 6, 2012 at 5:06 pm

I cannot wait to try this BBB workout tonight! I’m sure its going to fly by as well, with all the variety.

26 Charlotte August 6, 2012 at 6:24 pm

Definitely looking forward to trying this circuit! I LOVE a good butt kicking circuit :D

27 Lindsay @ In Sweetness and In Health August 6, 2012 at 7:45 pm

That workout looks great! I remember loving this style of workout from your first bootcamp :) . I enjoy mixing cardio and strength because I always feel that good exhausted feeling when I’m done!

28 purelylori August 6, 2012 at 8:28 pm

circuits are great workouts!

29 Ashley @ Freckles and Spice August 7, 2012 at 8:19 am

Circuits are my favorite – so effective and time efficient. The most bang for your buck for sure.
I love your workouts Tina and I hope to do one of your boot camps next year!! That is a goal I’m working back towards.

30 tinareale August 7, 2012 at 9:07 am

You know I will love to have ya! And you also know I love you working on the goals that fit your body best right now. :)

31 Health n Fitness Care March 7, 2013 at 1:39 pm

Circuit interval workout gives your body a complete workout. Very nice write up, thanks!!

{ 1 trackback }

Previous post:

Next post: