Definition of Circuit Training

Perfect Circuit workout

What is circuit workout in comparison to the typical definition of circuit training?
Circuit training is when you combine and alternate between six to ten exercises to target different muscle groups. You can alternate between upper body muscles to lower body exercise and your cores.
The combination of these exercises is carried out within short rest periods in between different reps. One circuit means that the specific exercises (about 6-10) are already completed. You can do more than one circuit in a particular training session.
The point of circuit training is to enable you to train different muscle groups in a short period with the least amount of rest. Because you are switching between different muscle groups in your circuit training, you will be able to work some muscle groups while letting others rest.
For instance, while performing lower body exercises, you work your upper body muscles while your lower body muscles get to rest.

Circuit Training Benefits?

Based on the definition of circuit training, you perform different exercises in a circuit in minimum rest periods, which helps enhance your cardiovascular fitness. You also get to improve your muscular strength and endurance in the process of exercising multiple muscle groups in a short time frame.
What’s more? Circuit training can also help improve your heart health in profound ways. It increases your heart rate between different circuits, keeping you active while ensuring your heart is in a healthy state.

Who Should Participate in Circuit Training?

Circuit training is ideal for fitness enthusiasts who already have essential experience in performing different types of exercises. This way, they won’t have difficulties navigating the various exercises in a circuit.
They would have also developed a certain level of endurance based on their experience so that circuit training won’t come overly exhausting for them.
This is not to say that beginners can’t participate in circuit training too. But it is highly recommended that beginners who want to get on circuit training should do so with the help of a personal fitness trainer.
A personal trainer has deep knowledge about suitable exercises in a beginner’s circuit training program, so it doesn’t come off as overwhelming.
Circuit training is a perfect choice to spice up your fitness routine. It’s more fun, challenging, and faster. It involves a variety of exercises, so it’s never monotonous or boring for you. You can always switch things up, alternate between exercises, and rest when appropriate.

Different Circuit Training types

Below are examples of circuit training you can try at home or at the gym.

1. Circuit Training for Home

Suppose you want to perform circuit training at home for aerobics or to build your muscle mass. You can add these exercises and do them for about 40 seconds without taking a break.

• Do some warm-up by jogging or running in one place.
• Do about 25 crunches for your abdomen.
• Do some press-ups and squats.
• Do leg raises for your abdomen.
• Do toe touches.
• Make alternating leg lunges.
• Mountain climbers.
• Jumping jacks.

2. Circuit training at the gym

Circuit training at the gym is usually a mix of cardio, weight, floor, and standing exercises. The short rest periods between each circuit are usually the type used to alternate from one exercise area to the other. If you perform circuit training at the gym, you can include the following exercises for best results.

• Warm-up for about 2 to 3 minutes.
• Perform hamstring curls (15 repetitions).
• Jug on the treadmill for about 5 minutes
• Perform military presses (15 repetitions)
• Perform 12 repetitions on a leg-press machine
• Perform biceps curls (15 repetitions)

3. Bodyweight circuit training

Below is a bodyweight circuit you can try both at home and in the gym.

• Push-ups
• Plank to push-ups
• Side Plank rotations
• Jumping squats
• Lateral skaters
• High knees

Do these exercises for 25 seconds each and take 25 seconds to rest at intervals. You can perform this circuit about 4 times while taking 4 minutes of rest between each circuit.

FAQs

How many days a week should you do circuit training?

Circuit training should be done two to three times a week. This is because circuit training requires adequate rest and recovery for maximum results. So, you should rest for about 48 hours between circuit training.

Is 30 minutes circuit training enough?

3o minutes is an excellent duration for circuit training. However, ensure to include the required exercises to target each muscle group to get the best results.

What are the different types of circuit training workouts?

The significant types of circuit training workouts include competition circuits, running circuits, timed circuits, and repetition circuits.

What are the principles of circuit training?

Circuit training focuses on working for specific muscle groups within a short duration of time to keep the heart rate elevated.