Circuit Training Workouts for Cyclists

Packed with barbecues, weddings and birthdays, finding the time to workout on a summer weekend can be a challenge. However, circuit training offers strength building and conditioning with limited time consumption. These workouts are short, intense and generally do not last longer than 45 minutes, including warm up and cool down.

What is circuit training?

Circuit training is the combination of three to six different exercises with each exercise targeting different muscles or engaging the entire body. You will use moderate weight and higher repetitions as you move from one exercise to the next without taking a rest. After you complete all the exercises, take a short rest and repeat the routine. Switching up the workouts and not resting between each exercise rapidly increases your heart rate and improves conditioning without having to be on a bike.


If you are short on time, circuit training is a great way to capitalize on those 45 minutes of free time you have. Circuit training also builds mental toughness; There will come a point during this workout, if done correctly, when you will struggle and swear off circuit training. In addition, this difficult workout regimen can jump-start your metabolism. The constant motion, high repetition and quick routine make circuit training an optimal approach to shedding a few pounds.

Below are two workouts you can try. Make the weights heavier to increase the intensity of the workouts, and remember, the goal is to move quickly through each exercise and maintain proper form.

Workout No. 1
Push Press: 8 reps
Mountain Climbers: 20 seconds
Air Squats: 10 reps
Pushups: 6-10 reps
Plank: 30 seconds
Rest 30 seconds to 2 minutes, depending on your level of fitness, and repeat 3 to 8 rounds.

Workout No. 2
Thruster: 8 reps
Bicycle crunch: 20 seconds
Kettlebell Swing: 30 seconds
Pushups: 8-12 reps
Russian twist: 20 seconds
Rest 30 seconds to 2 minutes, depending on your level of fitness, and repeat 3 to 8 rounds.

Discuss This Article