Circuit Training
Circuit training is one of my favorite ways to add conditioning for my clients. I also LOVE doing this type of training. You too can benefit from this type of workout.
What is the Circuit Training Method?
To put it simply, circuit training describes any grouping of 2 or more exercises, back to back, with little or no rest between exercises.
Practically speaking, you can perform circuits with any implement, including your own body weight, dumbbells, kettlebells, barbells, sandbags, ropes and more.
This type of training differs from traditional weight training, where you rest for longer between sets.
You can continue to work hard on each exercise despite little rest because circuits alternate upper and lower body exercises. With this type of routine, you work out one muscle group while another muscle group recovers.
This type of training builds fitness, strength and burns a ton of calories.
What are some examples of circuit training?
Perform eight reps of each exercise before immediately moving to the next exercise. Once you complete one full round, rest 1-2 minutes. Depending on your fitness level, you can perform three to five rounds total.
- Dumbbell Squat
- Push up
- Box Glute Bridge
- Chest Supported Row
- Band Deadbug
- Alternating Lunge Jump
Here is another workout.
Complete 15 reps of each exercise before heading to the next one. Once you complete one round, start over. You can complete three to five rounds in total.
- Dumbbell Reverse Lunge
- Floor Alternating Press
- Single Leg Deadlift
- Lat Pulldown
- Hollow Rocks
- Kettlebell Swing
Is Circuit Training the Same Thing as HIIT?
Contrary to popular belief, circuit training is not the same thing as HIIT.
HIIT, or high intensity interval training, requires you to work at really high heart rates. Next, you do a recovery period before ramping up the intensity again.
Actually, circuit training really just refers to a type of training where exercises are performed back to back with no rest.
Technically, they are different types of training.
Is Circuit Training Cardio?
Yes, circuits can count as cardio. As long as you use exercises that use large muscle groups and keep your heart rate elevated with short rest intervals, circuit training can do double duty as cardio training.
Depending on your intensity, circuits could count as Variable Intensity Interval Training (VIIT).
Benefits of Circuit Training
Circuits can help build endurance in your arms, legs and core. Additionally, circuits also build a strong and healthy heart.
Honestly, this type of training can really help athletes, police force, fire fighters and EMS staff. Circuit training workouts can even mimic the duties these people face in their day to day work life.
Here is a list of the benefits of this type of workout.
- Fast
- Efficient
- Fun
- Builds Strength and Endurance
- Burns Calories
- Boosts Mood
- Boosts Metabolism
Circuit Training Drawbacks
Unfortunately, circuit training does not build strength and muscle as well as traditional weight training. If you want to build the most muscle and strength possible, this may not be the best choice of workout routine.
Also, circuit workouts may not be specific enough to your goals. If you want to get great at running, cycling or another form of exercise, you need to practice those exercises.
Still, circuit workouts are a fun, efficient workout for most people just looking to improve fitness quickly.
Circuit Training Exercises
Realistically, circuit training can be done with any exercises you choose. The best exercises use big muscle groups like the quads, glutes, chest and back. Here are some of my favorite exercises to use for circuit training.
- Squats
- Lunges
- Step ups
- Side Lunges
- Push ups
- Dumbbell Rows
- Face Pulls
- Sled Drag
- Prowler Push
- Rope Climbs
- Running
- Jump Lunges
- Glute Bridge
- Jump Rope
- Med Ball Slams
- Farmer Walks
Who Can use Circuit Training Successfully?
Many types of people can really benefit from this type of workout. Strength athletes, team sport athletes, military and rescue personnel and regular people can all benefit.
Strength Athletes
Actually, strength athletes can use circuits to improve endurance without taking away from their strength training. They can simply put some of their assistance exercises into a circuit to build muscle and aerobic fitness.
For instance, after finishing barbell strength work, they could perform a circuit of lunges, push ups, hamstring curls, rows, and farmer walks to build muscle and get their heart rate up.
Team Sport Athletes
Additionally, team sport athletes need muscular endurance and cardiovascular endurance. Circuit workouts can help team sport athletes develop the muscle endurance they need to keep going even during the last quarter of a game or match.
Military and Rescue Personnel
Circuit training also helps military and police force. Military service people, fire fighters and police need muscular and aerobic endurance to rescue and carry people long distances.
They need to be strong, but they also need to have the endurance to take someone out of an emergency situation.
Challenging circuit workouts and complexes come in handy for this type of athlete.
Regular People
Finally, circuit workouts are great for people looking to develop a base level of fitness, look good and feel even better.
These types of workouts build fitness efficiently. Additionally, these types of workouts do not require much time, equipment or coaching.
Circuit Training Workout for Beginners
Beginners can follow this sample circuit workout. Perform 10-12 reps of each exercise. You can perform each exercise back to back without rest. Try to perform 3-5 rounds of this circuit.
- Bodyweight Squat
- Incline Push up
- Stationary Lunge
- Seated Row
- Farmer Walks
- Jumping Jacks
Final Thoughts
Circuit workouts are a fun and effective workout for strength and overall fitness. If you regularly perform this type of training, please leave me a line in the comment section below.
