Try Circuit Training for an Effective Exercise

Circuit training is an efficient, challenging form of conditioning that develops strength, aerobic and anaerobic endurance, flexibility, and coordination all in one workout.

It is one of the few forms of fitness training that has been shown to effectively develop both strength and cardiovascular fitness in the same exercise session.

Benefits of Circuit Training

The term "circuit training" describes how a workout is structured rather than the type of exercise performed. It typically consists of a series of exercises or workout stations completed in succession with minimal rest periods in between.

Circuit routines allow the athlete or coach to create an endless number of workouts and add variety to routine training programs.

While circuit routines are similar to interval training routines, there are some significant differences. For example, circuits incorporate a wide variety of exercises of shorter durations in one session.

Interval training tends to focus on one single exercise (typically an endurance exercise, such as running, cycling, swimming, rowing, etc.) during a session. The intensity of the exercise varies throughout the workout session.

A well-designed circuit provides a balanced workout that targets all muscle groups and builds cardiovascular endurance. Circuit routines can also be designed to correct the muscle imbalance that often occurs in one-sport athletes who perform the same types of exercises day after day.

It can also provide a high-intensity, skills-training session or a high-calorie-burning workout in a short amount of time. Circuits also offer the perfect cross-training complement for any athlete.

How to Design a Circuit Training Routine

Circuit routines typically consist of about 10 exercises performed for 60 seconds each with 15 seconds of rest in between. Athletes perform one, two, or three circuit sets based on their fitness levels and goals.

Completing various resistance exercises and high-intensity cardiovascular exercises in quick succession can improve both strength and endurance. For those short on time, completing three to four 20-minute sessions per week is an effective way to develop and maintain all-around fitness.

Health and Safety Tips

Circuit training is safe enough to do two to four times per week. Because it incorporates such intense strength training exercises, it allows at least 48 hours between sessions that work for the same muscle groups.

Use weights, resistance bands, and other equipment to allow you to perform exercises for the entire length of time while still providing a challenge.

As your fitness ability improves, increase the difficulty of the exercise by either increasing the exercise time, increasing the weights or resistance used, adding more challenging exercises, or decreasing the amount of time you rest between stations.

Why Circuit Training Doesn't Always Work

While circuit training is beneficial for most athletes, it's not the solution to all of your training needs. Circuit training can improve cardiovascular fitness and strength, particularly in exercise beginners. It is not a substitute for aerobic endurance training or improving aerobic capacity.

Endurance training programs are still more effective at developing aerobic fitness than circuit training programs. Elite endurance athletes, such as cyclists or runners, still need to train specifically for their sport to achieve maximal endurance and aerobic capacity.