Circuit training isn’t a specific exercise but a way of doing a group of exercises. Each exercise is a station that improves different aspects of fitness. They work different body parts or different types of fitness, such as cardio, flexibility, balance, or strength. People doing circuit training go from one station to another without much break between each set. When finished, they start the circuit again. It builds endurance and strength. It’s excellent for weight loss.
There are several ways to set up circuit training.
You can do strength training for different body parts with one station focusing on arms, while another focuses on lower body muscles. You can also do timed circuit training and attempt to increase the number of circuits you perform in an allotted time or just focus on completing more circuits without timing your workout. There are sports-specific circuits that only include exercises beneficial for improving skills in specific sports.
Most circuits have between 8 and 12 stations.
Circuit training allows for individualized programs. Each person works at his or her own pace. Even timed workouts allow that since they only do as many exercises as possible in a limited time. The time spent at each station is between 30 seconds to a minute. No matter how the circuit training is completed, it should always begin with a warm-up and end with a cool-down workout. It’s especially important because circuit training can be grueling. The warm-up gets the blood circulating and slowly increases the heart rate, keeping blood pressure lower. The cool-down can start recovery and help get the body back to normal.
Circuit training burns tons of calories and keeps you focused while you workout.
The circuit moves so fast that staying focused is imperative. There’s no time for the mind to wander. The effects of circuit training are similar to the effects of HIIT—high intensity interval training—workouts. They not only burn calories while you’re doing it, but they also burn extra calories for up to 48 hours after you’re finished. That’s called afterburn. Afterburn speeds metabolism for a few days. You’ll get more exercise in less time because the rest between stations is shorter.
- Circuit training can keep people engaged because it offers a game-like structure. It’s easier to see improvement when you do more sets in the time allotted. Sometimes, participants don’t take stations in a specific order but run to any open station. That adds to the challenge.
- Learning the proper form for each exercise is mandatory before you include it in a circuit. Poor form diminishes any potential benefits and can lead to injury.
- If your schedule is busy, do HIIT training or circuit training. Both types provide more benefits in a half-hour than steady-state workout that takes 45 minutes to an hour.
- You can do strength training circuits to build muscle. The more muscle you have, the more calories you burn, which also helps improve weight loss.
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