Warm up for your circuit training workout with a 15-30 minute walk and gentle stretching. The circuit can include exercises with weights, resistance machines, stationary bicycles, treadmills, rowing machines, exercise balls and floor exercises. By the time you are tired of one, you are off to another. And the next time you can arrange the exercises differently or do different exercises. Anything goes - from sit-ups to sprinting in place.
My non-walking muscles are complaining the day after circuit training. This means they are strengthening and the exercise is working. Circuit training should be done 2-4 times a week, with a day off in between circuit training sessions to allow your muscles to repair and grow. On those "rest" day you can do your regular walking routine.
Getting Into Circuit Training
1. Gym: You can start circuit training in any of three ways. First, check with a local gym and see if they offer a circuit training group such as I have joined. Advantages:The trainer will have things set up for you, tell everyone when to move from station to station, and will help you do each exercise correctly. He/she will also vary the workout each session so you will be toning many different muscle groups. They have the equipment you couldn't afford to have at home. Disadvantage:Cost.
2. Videos: Get a circuit-training video and follow along at home, with the suggested equipment. Search at any online video or book store for circuit training. Advantages:Cheaper than a gym and you can see the correct way to do each exercise. Helps you with timing and station set-up. Disadvantages:Nobody is checking to see if you are doing things correctly, using too much or too little weight.
3. Do It Yourself: Set up your own circuit using online or printed routines as your guide. This will allow you to choose the equipment you have or substitute other exercises. Advantages:Cheap, flexible, you can work within your existing range of equipment. Disadvantage:No expert to advise you or help you do it right.
The Results
After three weeks, I am hooked. Toning many different muscle groups is a good addition to my walking program - and people are noticing the difference in my body and making good comments. It's a great addition to my walking program.
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