Circuit training is a type of workout that involves a series of exercises performed one after the other, with little to no rest in between. The idea is to keep your heart rate up and burn more calories in a shorter amount of time.
Circuit training can be done with any exercise, but it is often done with weightlifting exercises. Each exercise targets a different muscle group, and the entire circuit is usually completed multiple times. It can be an effective way to build muscle and burn fat simultaneously. This type of workout is excellent for people who are short on time, as it is a very efficient way to get a full-body workout quickly. This training can also help improve your cardiovascular fitness and stamina.
Circuit training has many benefits, including improved cardiovascular fitness, increased muscle endurance, and greater fat loss. This exercise is also a great way to improve coordination and balance.
What Are the Benefits of Circuit Training?
1. Weight Loss
Circuit training is an effective way to burn calories and fat. Keeping your heart rate up during the workout can burn more calories than traditional weightlifting or cardiovascular exercise. Circuit training is also a great way to build muscle endurance and strength by completing multiple exercises.
2. Improve Cardiovascular Health
As mentioned above, this exercise involves a series of short, intense bursts of activity followed by brief rest periods. This type of workout is beneficial for improving heart health as it helps to increase heart rate and improve cardiovascular endurance. Additionally, circuit training can help build muscle and burn calories, which is essential for maintaining a healthy weight.
3. It Is Time Efficient
This exercise is an excellent choice if you’re pressed for time and want an effective strength and cardio workout. Circuit training is perfect for busy people who want to combine strength and aerobic exercises. It can be done in a class or alone, with the exercise stations already set up – allowing you to complete your workout efficiently in a scheduled amount of time.
4. Improve Your Muscular Strength
Undoubtedly, improving muscular strength is vital for overall health and wellness. As we age, our bodies naturally lose muscle and bone density. This can lead to many problems, including frailty, falls, and fractures.
But even if you’re not worried about those things, working on your muscular strength can still be beneficial. A few minutes a week spent on circuit training exercises that target your arms, legs, and core muscles can make you stronger and help improve your balance and coordination. And that can translate into better performance in everyday activities like carrying groceries or climbing stairs.
5. Increases Your Metabolism
By incorporating HIIT and heavy weightlifting into circuit training, you’ll be able to fire up your metabolism and burn more calories in a shorter amount of time than using the elliptical for an hour. This is due to the afterburn effect, which can help you continue burning calories for up to two days after your workout.
6. Beat Gym Boredom
Circuit training offers countless possibilities in terms of how to arrange your workout. You can keep the same routine and track your progress or change it with each gym session. An idea of what you want to do will make your experience much smoother and more successful.
7. It Is Flexible
One of the great things about circuit training is that it can be done solo or in a group setting. If you’re working out alone, you can easily modify the exercises to your fitness level and needs. And if you’re working with a group, circuit training can be a fun way to support each other while still getting in a great workout.
What to Consider When Choosing Circuit Training Workouts
When it comes to circuit training, the length of the workout is just as important as the exercises themselves. This is because one needs to be able to plan their day accordingly and be mentally prepared for the training. Depending on the fitness level, you may need to adjust the duration of each station and exercise. This will ensure that you have a challenging yet doable workout.
There are many different ways to set up a circuit training workout. You can target specific muscle groups or do a full-body workout. You can include compound strength exercises, cardio-based exercises, or a combination. The important thing is to choose exercises you will enjoy and challenge you.
Here Are Some Ideas for Setting Up Your Own Circuit Training Workout:
- Choose 4-6 upper body exercises and 4-6 lower body exercises. Include compound exercises such as pushups, pullups, squats, and lunges. Add cardio exercises such as jumping jacks, rope, or stair climbing. Do each exercise for 30 seconds, followed by a 30-second rest period. Repeat the circuit 2-3 times.
- Choose 4-6 strength exercises and 4-6 cardiovascular exercises. Include compound strength movements such as squats, lunges, presses, and rows. Try running in place, jumping rope, or cycling on an exercise bike for cardiovascular exercises. Perform each exercise for 60 seconds, followed by a 60-second rest period. Repeat the circuit 2-3 times in total.
- Create a circuit that targets your trouble spots! If you want to focus on toning your arms or slimming down your thighs, choose 4-6 strength exercises that focus on your arms.
When you’re looking to get a workout in, it’s important to choose exercises that will work both your upper and lower body. But it’s also essential to include a cardio element to help get your heart rate up and the intensity level high.
One way to do this is to pair each upper and lower body exercise with a cardio routine. This can be done for a set amount of time or several sets before moving on to the next station. You can also implement rest periods throughout the circuit if needed. Remember that the less rest you take, the more effective the workout will be.