Circuit Training

Circuit training is a combination of high-intensity aerobics and resistance training designed to be easy to follow and target fat loss, muscle building and heart fitness. An exercise "circuit" is one completion of all prescribed exercises in the program.

When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise. A good circuit training course works the different sections in the body individualy, an example of a circuit would be:

  • Arms - Pull-up
  • Abs - sit ups
  • Legs - step ups
  • Arms - shoulder press
  • Abs - Elbows and Toes
  • Legs - Burpees

Advantages of circuit training

  • May be easily structured to provide a whole body workout.
  • May not require expensive gym equipment.
  • Participants normally work in small groups, allowing beginners to be guided by more experienced individuals, as well as benefiting from the supervision of the instructor.
  • Can be adapted for any size workout area.
  • Can be customized for specificity; easy to adapt to your sport.

Disadvantages of circuit training

Circuit training is well-suited for developing aerobic endurance or fat burning.

It is, however, less suitable for those wishing to build strength or muscle bulk. The duration of some circuit training stations can be in the region of 45 to 60 seconds, and in some cases as long as two minutes.

These circuits typically mean that the number of repetitions performed on each station is relatively high, putting each exercise further towards the endurance end of the intensity continuum. Those wishing to optimize increases in strength or muscle bulk (hypertrophy) can reduce the number of repetitions performed and increase the weight to be lifted or increase the intensity, when hydraulics or elastics are used. On the other hand, longer station length is quite appropriate for any cardiovascular (aerobic) stations included in the circuit. Station times can be reduced to 15 or 20 seconds when all of the participants have an adequate level of experience. Reduced station times will encourage the participants to lift heavier weights, which means they can achieve overload with a smaller number of repetitions: typically in the range of 4 to 12 depending on their training goals.

However, this provides little time for an instructor to ensure that the activity remains safe and effective by observing technique, posture, and form.