If you’re just becoming acquainted with “circuit training,” it might seem intricate at first glance. However, it is a straightforward and effective approach to enhance both your stamina and strength.
A circuit training session consists of a variety of exercises that can be tailored to accommodate any fitness level. This strategy enables you to blend cardio and strength training into one efficient workout, all while keeping it engaging.
Curious about circuit training and how to integrate it into your exercise regimen? Read on for a comprehensive guide alongside a beginner-friendly workout example.
Grasping Circuit Training
Circuit training entails a sequence of exercises performed one after another with minimal rest.
“This training style engages different muscle groups and combines strength exercises with aerobic activities, delivering a comprehensive workout,” states Laurie Nielsen-Consiglieri, CPT, a seasoned fitness trainer and leader at 24 Hour Fitness.
At its core, circuit training refers to how you organize your exercise routine, with each exercise executed for a predetermined number of repetitions or a set duration before swiftly transitioning to the next.
“With its swift tempo, you can achieve a significant workout in as little as 30 to 45 minutes,” notes Josh York, CPT, the founder and CEO of the mobile personal training service GYMGUYZ.
The Advantages of Circuit Training
The rapid nature of circuit training makes it an appealing choice for those looking for both muscular and cardiovascular gains in a time-efficient manner.
“You’ll enjoy a high-quality workout much sooner than if you were to engage in separate sessions of either weight training or cardio,” points out Jake Dickson, CPT, a fitness expert at Barbend.
Moreover, circuit training is versatile, capable of being tailored to meet various personal goals, and can be conducted with or without equipment.
As Nielsen-Consiglieri notes, there are many health benefits associated with circuit training, which include:
- Improved cardiovascular health
- Enhanced muscle tone and strength
- Boosted metabolic rate
- Increased endurance
- Comprehensive full-body exercise
A research study from 2021 published in *Biology* revealed that participants engaging in circuit-style workouts experienced more significant improvements in muscle strength, cardiovascular fitness, and body composition—especially in fat loss—compared to those involved in different training regimens.
The Few Limitations of Circuit Training
Despite the high-intensity nature of circuit training with minimal rest, it can sometimes lead to muscle fatigue or overexertion. It’s vital to heed your body’s signals while exercising.
“A possible drawback is that the rapid succession of exercises may not allow for adequate recovery,” warns Stacy Orsborn, CPT, co-founder, and head of fitness at VICTRESS MVMT.
There is an injury risk, particularly if fatigue results in compromised technique—this is especially crucial for beginners or those dealing with significant life stress, according to Orsborn.
Circuit training is not an all-encompassing solution for specific fitness aspirations.
“It’s outstanding for maintaining overall fitness but may not be the best choice for individuals targeting specific strength goals or training for endurance events,” adds Nielsen-Consiglieri.
Should you fail to refresh your circuit workout with new moves or challenges regularly, you risk plateauing in your performance.
“Repeating the same circuit can make your body too accustomed to the routines, hindering progress. To keep improving, introduce various exercises into your regimen,” York advises.
Does Circuit Training Count as Cardio?
Absolutely, as the quick transitions from one exercise to another—with minimal rest—keep your heart rate elevated.
“This fast-paced movement provides benefits akin to traditional cardiovascular workouts,” illustrates Nielsen-Consiglieri.
Activities that raise your heart rate or leave you out of breath—such as jogging, cycling, or swimming—are classic examples of cardio, and circuit training qualifies as well, according to Dickson, due to the continuous effort required throughout the session.
Can Circuit Training Replace Strength Workouts?
Yes, as long as resistance exercises are included in the workout.
“Incorporating moves such as push-ups, weighted squats, and resistance exercises within your circuits can promote muscle development and tone,” notes Nielsen-Consiglieri.
The extent to which circuit training can strengthen muscles depends on the chosen routines, their intensity, and overall workout structure.
“Circuit training might not provide the same depth as other weight training methods, but it certainly has value for building muscle strength. It all hinges on crafting your sequences to engage the upper body, lower body, and core effectively,” York observes.
Is Circuit Training Equivalent to HIIT?
They share similarities but are not precisely the same. Both methods utilize intervals and include rest periods, but differ in execution.
“Circuit training can vary in intensity, while HIIT focuses on going all out, reaching 80 to 90 percent of your maximum heart rate,” clarifies York.
Circuit training involves alternating through several moderate-intensity exercises that target different muscle groups with virtually no downtime in between. In contrast, HIIT consists of intense bursts of activity followed by dedicated recovery periods.
Regarding the structure of workouts, “circuit training can be organized by either time or repetition – performing an exercise for a specific duration or a certain number of times. HIIT, however, is more rigidly timed with specific intervals,” adds York.
Beginner-Friendly Circuit Training Routine
Ready to dive into circuit training at home? Below is an entry-level sequence designed by Orsborn.
Perform each exercise for 45 seconds, take a 15-second rest, and then move on to the next. That completes one circuit. Aim for four circuits in total, resting for 1-2 minutes between each.
1. Dumbbell Squat
- Stand with your feet hip-width apart, holding a dumbbell at shoulder level in each hand.
- Push your hips back as if sitting down in a chair while bending your knees.
- Lower your body until your thighs are close to parallel to the ground, as comfortably as possible.
- Make sure your knees are aligned over your toes throughout the movement.
- Press down through your heels to return to a standing position.
- Continue this for the desired number of repetitions.
2. Push-up
- Begin in a plank position with your hands just wider than shoulder-width and your body straight from head to heels.
- Lower your chest towards the floor by bending your elbows, ensuring your body remains straight.
- Push your hands into the floor to straighten your arms, exhaling as you lift your body back up.
- Repeat for the set number of repetitions.
3. Renegade Row
- Place a pair of dumbbells close together on the ground and grip them while adopting a high plank stance, positioning your feet wider than your hips.
- Pull the left dumbbell to your chest while keeping your elbow tucked close to your body.
- Return the dumbbell back gently and revert to the starting position.
- Do the same with your right arm, pulling the dumbbell to your chest.
- Alternate the rowing motion between arms for the planned repetitions.
4. Dumbbell Lunge
- Hold a dumbbell in each hand, arms at your sides, and stand with your feet at hip width.
- Step forward with your left foot, bending both knees to lower your body in a controlled manner.
- Lower until your back knee nearly touches the ground or until you reach a comfortable position.
- Drive through your front heel to return to the starting stance.
- Repeat the same movement with the other leg.
5. Dumbbell Push Press
1. Dumbbell Push Press
- Position a dumbbell at each shoulder and stand with your feet shoulder-width apart.
- Quickly lower your body slightly by bending your knees, then forcefully press the dumbbells overhead, using a small push from your legs to assist the motion.
- As you raise your arms up, exhale.
- Lower the dumbbells back to your shoulders in a controlled way.
- Repeat this sequence.
2. Glute Bridge
- Lie flat on your back with your knees bent, feet planted on the ground, and arms by your side.
- Lift your hips by activating your glute muscles until your shoulders and knees form a straight line.
- Carefully lower your hips back to the initial position.
- Continue this exercise for several repetitions.
Who Should Consider Circuit Training?
Circuit training is suitable for a wide range of individuals, as it can be tailored to individual objectives, including:
- Beginners in fitness
- Individuals with hectic lifestyles
- Those seeking to enhance overall fitness
- People with limited access to space or equipment
- Passionate athletes and fitness enthusiasts
This type of workout is also an excellent option for those who prefer to steer clear of monotonous routines.
“For those who thrive on constant motion, circuit training provides a lively and effective alternative to line-by-line workouts,” remarks York.
Important Considerations for Safe Circuit Training
Before starting a circuit training session, it’s essential to warm up appropriately to boost body temperature, circulation, and muscle flexibility. York recommends engaging in a 5-10 minute dynamic warm-up, such as jumping jacks or light jogging, to prepare.
Ensure your workout area and equipment are well-organized beforehand. Avoid selecting weights that are too heavy since circuit training is inherently demanding. Make sure you have sufficient space to move around safely during your workout to prevent injuries.
Given that circuit training can be intense with short rest intervals, it’s crucial to prioritize maintaining proper form over lifting heavier weights or completing more repetitions. It’s completely acceptable to take longer breaks if necessary and be mindful of any symptoms of overexertion, such as dizziness or nausea.
“Should you experience dizziness, feeling faint, or weakness, stop the workout immediately,” cautions York.
Finally, hydration is essential during any workout, but even more so in a sweat-inducing circuit training session. Be sure to drink water regularly to stay hydrated.
