In a circuit training workout, a sequence of exercises is regularly performed with a little break in between. Using a variety of exercise tools is frequently a part of circuit training. A circuit is something that repeatedly goes back to its starting point. The full set of exercises is repeated a specific number of times during circuit training.
Circuit training is a well-liked exercise routine that is simple to adapt to your fitness objectives (cardio, strength, endurance, etc.). People of all skill levels can perform circuit training, which can be a solo or group workout.
Around 1957 is when the word “circuit training” first appeared in documents. The training was created by R. E. Morgan and G. T. Anderson from the University of Leeds in England in the year 1953.
With little to no pause in between exercises, their workout routine comprised 9 to 12 precisely selected exercises (8–20 repetitions accomplished in sets of 15–45 seconds). Depending on the intended intensity, each exercise would be performed a specific number of times after completion in the same order. These training circuits are what give the fitness program its name.
Types of Circuit Training Workout:
Circuit training is completely customizable, therefore there are an infinite number of ways to structure your circuit training sessions. However, to give you a sense of the various types available, below are a few examples.
If you’re working with huge groups of people that have varying degrees of fitness and ability, this form of the circuit is perfect. The plan is for the fittest group to perform, say, 20 repetitions of each exercise, the intermediate group to perform just 15, and the beginner group to perform only 10 repetitions of each exercise.
With this kind of circuit, both the rest and exercise intervals must be completed within a predetermined time frame. The work-to-rest ratio can be adjusted for the particular group or person performing the circuit.
A typical timed circuit, for instance, would include 30 seconds of activity and 30 seconds of rest for a group of persons with average fitness levels. In contrast, an athletic timed circuit can consist of 80 seconds of training and 20 seconds of rest.
The ideal location for this kind of circuit is outside or in a sizable, open space. Select workouts tailored to the sport you play, or focus on a particular area you’d like to improve in. Then, instead of merely taking a break between sets, run easily for 200 or 400 meters. As one of your options for exercises, you can also include sprints or quick 400-meter runs.
Benefits of Circuit Training Workout:
Efficient Use of Time:
Circuit training allows you to work out effectively even when time is limited. There aren’t many breaks during a session so you may finish your workout quickly. In actuality, most circuit training sessions last only 20 to 30 minutes. Studies have shown that circuit training can help you increase both your strength and cardiorespiratory fitness even in a short amount of time.
“Low and moderate intensities and short rest time between exercises increase the magnitude of change in fat mass loss. Therefore, CT is an effective method for improving body composition, cardiorespiratory fitness, and strength of the lower and upper limbs”
Circuit training uses a range of exercises to give you a full-body workout rather than breaking up your workouts over the week to focus on different muscle groups.
You normally alternate between different muscle groups as you proceed from one exercise to the next. For instance, your lower body can rest while you work on an upper body activity like pull-ups. In the end, this can help you maximize your workouts, particularly if you don’t have time to work out most days of the week.
Circuit training allows you to burn a lot of calories, which could aid in weight loss. You are burning a lot of calories during your workout since your heart rate remains high the entire time. Additionally, because you are also doing weight training, your metabolism may continue to increase for hours after your workout. Circuit training has been proved in numerous studies to be a useful fat- and weight-loss exercise.
However, outcomes may differ based on the workouts performed in the circuit as well as additional elements including diet, stress management, sleep, and more.
Muscle Strength and Growth:
Depending on the activities you do during the circuit, you may be able to create stronger and larger muscles. Lifting moderate to heavy weights or performing a high number of repetitions right before failure—the point at which you can no longer perform another rep—are both necessary to promote muscle growth (hypertrophy).
Circuit training can promote neuromuscular adaptations and muscle growth by continuously putting your muscles under tension. This will help you develop bigger, stronger muscles.
Enhances Muscle Endurance:
Muscular endurance refers to the body’s ability to exercise for an extended amount of time. With circuit training, you typically complete a lot of repetitions of each exercise. To assist you to continue the activity for a longer period, slow-twitch muscle fibers are recruited in this process.
You’ll eventually be able to do the workout for extended periods without getting tired. This will not only improve your performance during the circuit itself, but it will also provide you more time and energy to engage your muscles during other exercises and daily tasks
Suitable for All Levels:
The order of the exercises and/or the rest period in a circuit can easily be changed to make it more or less difficult. Beginners can begin by alternating the circuit’s upper body and lower body routines, and they may even decide to add 15–30 seconds of rest in between each exercise.
Intermediate exercisers might skip the rest to enhance the difficulty. Exercisers who are intermediate to advanced might raise the ante by performing many upper-body exercises consecutively, followed by several lower-body exercises consecutively, to enhance the difficulty.
There are numerous ways to be inventive with a circuit. Just keep in mind to gradually introduce modest changes to allow your body to adjust and get ready for the next challenge.
Example of An Intermediate Full-Body Strength Circuit Training:
Work for 30 seconds, then rest for 30 seconds between exercises. With a three-minute break in between each circuit, complete the circuit 3 times:
1- Knee to Elbow
2 – Kick Through
3 – Quarter Squat Jump
4 – Full Body Crunches
5 – Side Lunge
6 – Lunge Jumps
7 – Toe Touches
8 – Side Steps
9 – Squat Jumps
10 – Mountain Climbers
The many advantages of circuit training have helped it become more popular. A variety of exercises are rotated through with little to no rest in between as part of this full-body fitness routine. Combining aerobic and strength exercises can support weight loss, increase muscle endurance and strength, and improve heart health.
It’s also a terrific workout for anyone who has trouble staying motivated or who lacks the time to complete a quality workout. Circuit training is beneficial for everyone, whether you’re a pro athlete, a casual gym goer, or you work out at home.