PURPOSE: Design an in-home workout. Circuit training is an ideal way to design an in-home fitness workout whether you are a beginner or a seasoned pro. It is time-efficient and can develop strength and stamina in a single session. Circuit training is a series of exercises that target major muscle groups as well as your heart and lungs because of the challenging pace. Additionally, because circuit training relies primarily on bodyweight resistance, it can be done almost anywhere you choose to exercise. Being both portable and versatile make it a heart-smart choice.

GOAL: Never underestimate the value of lifting your own body. Your body is used to carrying its own weight around. It is not, however, accustomed to lifting it repeatedly to a point of muscle fatigue. Exhausting the muscles in a short amount of time is the goal. About six exercises makes up a circuit. Moving from one exercise to the next with short recovery periods between exercises will sufficiently challenge both your strength and cardiovascular systems.

TOOLS: No tools necessary. With an 8- by 8-foot floor space and a little energy, you can get your cardio and strength knocked out in record time. The beauty of a basic circuit-training workout is that you become the resistance. No equipment is required and the movements remain simple. Always wear good shoes, however, to support your feet and cushion impact on your joints.

LEVELS:

Light: Beginners. 8 to 10 repetitions of each exercise.

Moderate: Regular exercisers. 12 to 15 repetitions of each exercise.

Intense: Endurance athletes. 15 to 20 repetitions of each exercise.

RECOVERY:

Rest periods between exercises:

Beginner. 1 to 2 minutes

Intermediate. 40 to 60 seconds

Advanced. 25 to 30 seconds

FREQUENCY: Three to six days per week. Combine circuit-training exercises with other physical activity. If you're a runner, add it to your regimen - run three to four days and circuit train one to two days per week. If weather prevents you from practicing your sport, stay home and use your own bodyweight to circuit train.

Target muscle: Heart

EXERCISES: The choices are endless - and exercises are interchangeable. Circuit efforts are easily adapted to any sport or movement you enjoy; the exercises provide a quality workout and demand effort from the entire body; a circuit can be performed at varying paces depending on your fitness level. Here are just a few examples: Squats; push-ups; lunges; mountain climbers; jumping jacks; stair climb or step-ups; squat thrusts; crunches; leg raises; skipping; dips from a chair.

ALTERNATING THE EXERCISES: Plan your workout by choosing six exercises. Perform 15 repetitions of the first exercise (or less if you are a beginner or fatigued), rest and move the next exercise. Move from one movement to the next as quickly as possible to assure a cardiovascular benefit. Complete all six and repeat the circuit if you have reserve energy. You'll find that some exercises such as jumping jacks will be more cardiovascular in nature while others will be more focused on muscles endurance. Alternating between them is recommended.

BENEFIT: In addition to making your heart stronger, this type of training will increase bone density and tendon and ligament strength, heighten body awareness, improve coordination and body composition, and enhance athletic performance - all in the comfort of your own home. As your endurance level increases, you will be able to rest for shorter periods of time between the exercises, which will improve your cardio capacity and stamina. Don't let the winter weather stand in the way of your workouts. Try circuit training to condition your heart and to strengthen your muscles in your own home.

Defining fitness

Find meanings of these fitness terms at www.cindysays.com and www.ymcawv.org: Circuit training, dips, ligaments, mountain climbers, muscle endurance, stamina, squats, tendons

NEXT WEEK: Stress management

Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified coordinator/instructor since 1989.

Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311, or e-mail cindys...@aol.com.

Look for Cindy's fitness advice book, "CindySays ... You Can Find Health in Your Hectic World" on her Web site www.cindysays.com or contact the YMCA at 340-3527.