Circuit Training
What is circuit training?
Circuit training is a mix of strength training and endurance
training. In a circuit-training workout you do a group, or
circuit, of exercises with little or no rest in-between.
Usually, one circuit consists of 6 to 10 exercises. Each
exercise is performed for a set number of repetitions or
period of time before moving to the next exercise. For
example, you might do squats for 15 seconds, rest 15
seconds, and then do bench presses for another 15 seconds
followed by other exercises. Depending on your fitness
level, you might do one circuit or several circuits during
each workout.
What are the benefits of circuit training?
- You can exercise different muscle groups to get a
total-body workout.
- You can build strength and endurance.
- You can burn calories and lose weight.
- It is good for people who have little time to exercise.
Workouts can be completed in as little as 10 minutes.
- You can do circuit training at home or at a gym.
- You are less likely to become bored with your workout
routine since you are doing different exercises.
- You can make your workouts as hard or as easy as you like
by changing the amount of effort and the length of the
rest interval.
What are some tips and precautions?
- See your health care provider before getting started.
- Begin each workout with a 5 minute warm-up of light
calisthenics such as jogging in place or jumping jacks.
- After your workout, cool down with 5 to 10 minutes of
stretching.
- Listen to your body and stop if you develop any joint or
muscle pain that does not go away after finishing an
exercise.
- Give your body a rest. Because circuit training can be
intense, avoid working out 2 days in a row.
- Start slowly. Initially you might need a longer rest
between each exercise. After you begin to get in better
shape you shorten your rest periods.
- For a more difficult workout, you can replace your rest
interval with aerobic exercise, such as jogging in place.
- Every several weeks modify the exercises in your circuit,
or complete different circuits in one workout.
- If you use exercise equipment, be sure you are trained in
how to use it right.
What are some examples of circuit training workouts?
Here are two examples of circuit training workouts. The
first workout can be done at home and the other can be done
at the gym:
Circuit-training workout #1
Warm-up (fast walking) - 5 minutes
- jumping jacks - 2 minutes
- push ups - 1 minute
- jogging - 5 minutes
- abdominal crunches- 2 minutes
- squats - 1 minute
- pull-ups - 1 minute
- lunges - 30 seconds each leg
Circuit-training workout #2
Warm-up (treadmill walking) 5 minutes
- leg press machine - 15 reps
- lat pull down machine - 15 reps
- jogging on treadmill - 5 minutes
- squats with dumbbells - 15 reps
- military press - 15 reps
- bicep curls - 15 reps
- hamstring curls - 15 reps
- abdominal crunches - 30 reps
- cycling on stationary bike - 5 minutes
Written by Phyllis Clapis, PT, DHSc OCS.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
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