Exercise trends come and go, but one workout style that stands the test of time is circuit training. Unlike the sensational and gimmicky sessions shared on social platforms, circuit training tends to be a reliable way to build muscle strength and improve cardiovascular health.
So what is it actually? “Circuit training is a workout that involves a series of exercises with little or no rest in between,” explains Will Pate, strength and conditioning master trainer at Third Space. A stretching circuit typically consists of 6 to 12 exercises that target different muscle groups or combine strength training with cardio, such as squats, push-ups, and burpees, and is considered functional fitness training. “Each exercise is performed for a set amount of time (for example, 30 to 60 seconds) or for a specific number of repetitions (for example, 10 to 15). Rest periods between exercises are short, around 15 to 30 seconds, and the circuit is Often repeated two to four times, this format keeps your heart rate up, making it ideal for building cardiovascular fitness, keeping things fun, and improving muscular endurance.
There is ample research supporting the benefits of strength training and why you should try circuit training in particular. A study published in the journal Biology concluded that resistance circuit-based training significantly increases muscle mass and strength in the upper and lower body. It also improves cardiovascular fitness, aerobic performance, and maximum aerobic speed or power. So if your goal is to advance any of these elements, it’s worth a try.
Interested in trying it out for yourself? Below, we asked Pate to tell us more about what you need to know about circuit training. In the meantime, read our guides to mobility training, strength training for beginners, and low-impact strength training to learn about the many benefits of strength training and hypertrophy.
Have you heard about circuit training and want to know more? Your guide
What are the benefits of circuit training?
The benefits of doing circuit training regularly are wide-ranging and depend on many factors (exercise selection and intensity level, to name two). According to Pate, this is typically a workout that combines both strength training and cardio, helping to improve muscular endurance and cardiovascular fitness at the same time. “Because circuit training targets multiple muscle groups, it promotes balanced strength development and helps prevent muscle imbalances,” he says. “Short rest periods increase your heart rate, which improves your stamina and heart health over time.”
What’s more, circuit training provides a full-body workout in a short amount of time, making it time-efficient and ideal for those who are juggling work and family responsibilities while working towards their fitness goals. “The flexibility of exercise selection keeps your routine varied and engaging and keeps your workouts from getting boring,” says Pate. “Finally, it is adaptable to all fitness levels, making it accessible for beginners and challenging for advanced players.”
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Can circuit training improve muscle strength and cardiovascular health?
We’ve already touched on this, but circuit training can be beneficial for both muscle strength and cardiovascular health, depending on your exercise choice. “This involves performing a series of exercises that target different muscle groups, with minimal rest in between. This increases your heart rate and promotes cardiovascular endurance. ,” explains Pate.
Incorporating resistance exercises like weightlifting and bodyweight exercises will improve strength and power. “Because the exercises are done in quick succession, the continuous movement keeps your cardiovascular system working and improves your aerobic capacity,” says Pate.
Who should do circuit training and who should avoid it?
Circuit training is a very versatile training style and is suitable for most people. But Pate cautions that people with certain conditions should approach circuit training with caution. “People with cardiovascular problems, joint problems, or injuries may need to modify their exercise to avoid strain,” he says. “Beginners and those with lower fitness levels should start at a lower intensity to avoid overexertion. If you are pregnant or recovering from surgery, consult your doctor before starting.”
For example, if you have a specific goal, such as significantly increasing muscle mass or running a half marathon, there may be more effective types of training to prioritize.
What you need to know before trying circuit training for the first time
Pate’s advice for anyone trying circuit training for the first time is to start slow and focus on proper form to avoid injury (it’s worth signing up for a group class or PT session to learn the basics before doing it alone). there is). “Adjust the intensity depending on your fitness level,” he says. “For beginners, bodyweight exercises like squats, push-ups, and jumping jacks are a great starting point. As you progress, you can add weight or increase the number of rounds.”
It also emphasizes the importance of staying hydrated, listening to your body, and prioritizing rest days for optimal recovery. “The most important thing is to have fun and enjoy the different circuit training sessions.”
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Try a PT-recommended circuit training workout
Try circuit training with the sessions below.
how long? For the first round, aim for 60 seconds of workout and 30 seconds of rest. Then, for round 2, aim for 45 seconds on, 15 seconds off. For the final round, aim for 30 seconds of work and 15 seconds of rest. Take a 1 minute break between each round.
Goblet squat shoulder tap 2 push up burpees TRX low row or bike butterfly sit up
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When you’re ready to move forward with your at-home circuit training workout, using kettlebells increases the resistance and difficulty.
Are you training at home? This grippy Lululemon mat provides comfortable support during your training sessions.
If you want to start a new training chapter by treating yourself to some new kit, then these Sweaty Betty leggings are for you. Available in a variety of colors and prints, they are specifically designed to suit different types of workouts.
