Maximize Your Fitness With Circuit Training

If you’re new to the idea of “circuit training,” you might think it’s complex, but in reality, it’s a simple and efficient method to boost both your endurance and strength.

A mix of various exercises makes up a circuit training session, which can be customized to any fitness level. This approach allows you to seamlessly merge your cardio and strength training into one time-saving exercise (and it keeps things interesting, too).

Want to learn more about circuit training and how to incorporate it into your routine? Keep reading for an inclusive guide and a beginner-friendly workout sample.

Understanding Circuit Training

Circuit training involves a series of exercises done consecutively with little to no rest in between.

“This training method activates various muscle groups and mixes strength exercises with aerobic activity, packing a holistic workout punch,” explains Laurie Nielsen-Consiglieri, CPT, a seasoned fitness coach and leader at 24 Hour Fitness.

Circuit training essentially refers to the layout of your exercise schedule, with each move executed for a set amount of reps or time before promptly continuing to the next activity.

“Thanks to its brisk pace, you can knock out an impactful workout in just 30 to 45 minutes,” states Josh York, CPT, founder and CEO of the mobile personal training service GYMGUYZ.

The Perks of Circuit Training

Circuit training’s swift nature makes it a popular choice for those seeking both muscle strengthening and aerobic benefits efficiently.

“You’ll experience a quality workout much quicker than doing separate sessions of weights or cardiovascular exercises,” mentions Jake Dickson, CPT, a fitness expert at Barbend.

Additionally, circuit training can be adapted to suit different personal goals and can be performed with or without equipment. It’s a versatile workout style.

There are numerous health perks, as observed by Nielsen-Consiglieri, including:

• Better heart health
• Increased muscle tone and strength
• Enhanced metabolic rate
• Greater endurance
• All-encompassing full-body exercise

A 2021 research report published in Biology found that individuals partaking in circuit-style workouts experienced more pronounced improvements in muscle strength, cardiovascular fitness, and body composition, particularly in fat reduction, compared to those in other training programs.

The Few Shortcomings of Circuit Training

While offering high-intensity workouts with scarce rest, circuit training could sometimes cause muscle fatigue or overstrain. Paying attention to your body’s signals during a workout is key.

“A potential con is that the quick succession of exercises might not allow ample recovery time,” cautions Stacy Orsborn, CPT, co-founder, and head of fitness at VICTRESS MVMT.

The risk of injury is there, especially if exhaustion leads to sloppy technique—particularly for beginners or individuals under significant life stress, Orsborn elaborates.

Circuit training isn’t a catch-all solution for detailed fitness objectives.

“It’s excellent for maintaining general fitness but not ideal if you’re shooting for a specific strength goal or prepping for endurance events,” Nielsen-Consiglieri mentions.

If you don’t periodically rejuvenate your circuit workout with new moves or challenges, there’s a risk of hitting a performance plateau.

“Repeating the same circuit can make your body too accustomed, causing your progress to stall. To keep advancing, spice up your routine with different exercises,” advises York.

Does Circuit Training Qualify as Cardio?

Indeed, because you swiftly transition from one exercise to the next with minimal rest, which keeps your heart rate elevated.

“This rapid movement offers similar benefits to traditional cardiovascular exercises,” illustrates Nielsen-Consiglieri.

Activities that spike your heart rate or have you catching your breath – think jogging, cycling, or swimming – are classic cardio examples, but circuit training fits the bill as well, thanks to the continuous high effort required throughout the session, Dickson affirms.

Can Circuit Training Substitute for Strength Workouts?

It’s possible, as long as resistance exercises are included in the mix.

“Incorporating elements like push-ups, weighted squats, and resistance movements within your circuits can foster muscle development and firmness,” notes Nielsen-Consiglieri.

The degree to which circuit training can hone muscle strength depends on the routines, intensity, and workout structure chosen.

“Circuit training might not be as extreme as other types of weight training, but it’s definitely beneficial for muscle fortification. It’s all about how you design your sequences to engage the upper body, lower body, and core,” comments York.

Is Circuit Training Synonymous with HIIT?

They’re similar but not identical. Both incorporate intervals and incorporate rest periods, albeit in different ways.

“Circuit training can vary in intensity, while HIIT is all about maxing out, aiming for 80 to 90 percent of your top heart rate,” York clarifies.

Circuit training entails going through multiple moderate-intensity exercises that focus on different muscle areas with almost no downtime between each. HIIT alternatively involves full-throttle exercise bursts followed by recovery intervals.

As for workout structure, “circuit training can be based on time or repetition – doing an exercise for a certain period or a set number of times. HIIT is more strictly measured by specific time intervals,” York adds.

Sample Circuit Training Plan for Your Fitness Regimen

Looking to kickstart your circuit training at home? Below is a beginner-friendly sequence curated by Orsborn.

Execute each exercise for 45 seconds, take 15 seconds to rest, then push into the next movement — that completes one circuit. Go for four circuits in total, resting 1-2 minutes between each circuit.

1. Dumbbell Squat

1. Stand with your feet hip-width apart, holding a dumbbell at shoulder level in each hand.
2. Slide your hips back as if sitting down in a chair while bending the knees.
3. Descend until your thighs are as close to parallel with the floor as feels comfortable.
4. Ensure your knees stay aligned over your toes during the movement.
5. Press through your heels to stand up straight.
6. Do this repeatedly for multiple reps.

2. Push-up

1. Start in a plank position with hands a bit wider than your shoulders and your body straight from head to heels.
2. Lower your chest towards the floor by bending your elbows, ensuring your body stays straight.
3. Push your hands against the floor, straightening your arms, and exhale while lifting your body back up.
4. Repeat this movement for a series of reps.

3. Renegade row

1. Position a pair of dumbbells close together on the ground and grip them while assuming a high plank stance, placing your feet wider than your hips.
2. Pull the left dumbbell up to your chest while keeping the elbow tucked close to your body.
3. Place the dumbbell back gently and return to the starting position.
4. Do the same with the right hand, pulling the dumbbell to your chest.
5. Alternate this rowing movement with each arm for the planned number of reps.

4. Dumbbell lunge

1. Grasp a dumbbell in each hand, arms at your sides, and stand with feet at hip width.
2. Take a step forward with the left foot, then bend both knees to lower your body with control.
3. Continue lowering until your back knee nearly touches the ground or until you feel comfortable.
4. Drive your front heel into the ground to return to the starting position.
5. Perform the same movement with the opposite leg.

5. Dumbbell push press

1. Keep a dumbbell at each shoulder with feet shoulder-width apart.
2. Quickly lower the body a slight bit by bending the knees, then powerfully press the dumbbells overhead, aiding the motion with a small push from your legs.
3. As you extend your arms overhead, breathe out.
4. Bring the weights back to your shoulders in a controlled manner.
5. Repeat this process.

6. Glute bridge

1. Lay on the floor on your back, knees bent, feet flat on the floor, and arms by your side.
2. Elevate your hips by engaging your buttock muscles until a straight line forms from your shoulders to your knees.
3. Mindfully lower your hips back to the starting position.
4. Continue the exercise with several repetitions.

Who should consider circuit training

Circuit training suits various individuals, as it can be customized to match personal goals. This includes:

• Novices to exercise
• Persons with busy schedules
• Those aiming to boost overall fitness
• Individuals with limited space or equipment
• Enthusiastic athletes and exercise lovers

This workout style is also an excellent choice for those who dislike repetitive routines.

“For those who thrive on constant motion, circuit training provides a lively and effective alternative to line-by-line workouts,” York affirms.

Points to consider for safe circuit training

Prepare for a circuit training session with an appropriate warm-up to increase body temperature, circulation, and muscle flexibility. York suggests a 5-10 minute dynamic warm-up routine, such as jumping jacks or light jogging, to get ready.

Organize your workout space and gear in advance. Avoid using excessively heavy weights since circuit training is already challenging. Ensure you have ample space to move safely during your workout to avoid accidental injury.

As circuit training sessions can be vigorous with minimal resting intervals, prioritize maintaining proper form over lifting heavier weights or performing more reps. It’s perfectly fine to pause longer if needed, and be vigilant about signs of overexertion like dizziness or nausea.

“Should you experience dizziness, feeling faint, or weakness, stop the workout immediately,” York advises.

Lastly, hydration is vital during any workout, but especially in a sweat-inducing circuit training routine. Drink water throughout to replenish fluids.