Muscular Endurance and Circuit Training

Circuit training is an effective method of training that combines short energy bursts, repetitions, and moderate resistance. As a result, it elevates and maintains your heart rate, burns fat, and increases muscular endurance. Circuit training can be specifically targeted to develop and increase overall muscular endurance through some specific exercises.

Circuit Training with Calisthenics

• Calisthenics are exercises that rely on body weight and therefore increase muscular endurance.

  One way to increase muscular endurance is to incorporate calisthenics into circuit training. Calisthenics include any exercises that don't involve weights or machines and simply rely on body weight alone, therefore building muscular endurance. The best calisthenics to add to a circuit routine are push ups, dips, pull ups, chin ups, squats, lunges, upside down shoulder presses, crunches, and calf raises.

Circuit Training with Plyometrics

• Plyometrics are effective, explosive movements that will help increase muscular endurance when added to a circuit routine.

  Plyometrics are explosive movements commonly used by athletes in training due to their ability to increase muscular power, endurance and muscle activation, according to experts at the website Bodybuilding.com. The best plyometric moves to incorporate into a circuit training routine include jump squats, jump lunges, line jumps, tuck jumps, box jumps and wall push ups.

Circuit Training with Cardio

• Performing cardio circuits, such as high intensity intervals, increases muscular endurance and burns fat.

  One way to perform circuit training, with the goal of increasing muscular endurance, is through different forms of high intensity cardiovascular exercises. You can do the same thing with cardio in a circuit as you do with weights, but in order to increase muscular endurance, your focus must be high intensity intervals, such as sprints, hard biking, heavy resistance elliptical training, and stair stepper intervals. In order to prevent boredom, try alternating between machines within the cardio circuit.