What is Circuit Training?

<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/06/circuit-training-thumbnail.jpg" } }, "headline":"What is Circuit Training?", "datePublished":"2019-04-15", "dateModified": "2020-06-09", "description":"What is circuit training? Here's what you should know about this effective and efficient fitness training method, and 5 workouts you can do from anywhere.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/06/circuit-training-thumbnail.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What Is Circuit Training?", "acceptedAnswer": { "@type": "Answer", "text": "Circuit training is a time-efficient exercise method that groups together exercises performed in predetermined times (or reps) with rest periods in between." } }, { "@type": "Question", "name": "What is circuit training good for?", "acceptedAnswer": { "@type": "Answer", "text": "Here are all the benefits available to you if you add circuit training to your routine: <br>*Weight loss<br>*Increased muscular strength<br>*Increased muscular endurance<br>*Increased cardio fitness<br>*Time-efficiency (you can get a great full-body workout in a short period of time)<br>*Can be done from anywhere (no gym equipment is needed)<br>*Can easily be modified based on your fitness level<br>*Can target very specific fitness goals<br>Especially effective for older adults." } }, { "@type": "Question", "name": "Is circuit training the same as HIIT?", "acceptedAnswer": { "@type": "Answer", "text": "While the two training methods are similar, they're not the same. The main difference is that circuit training workouts cover a broader scope of workouts. HIIT workouts primarily incorporate cardio exercises that get your heart rate up and make you breathe heavily—which is why it's called high-intensity interval training." } }] } </script> <article> <div> <ul> <li><a href="#section1">What Is Circuit Training?</a></li> <li><a href="#section2">Is Circuit Training The Same As HIIT?</a></li> <li><a href="#section3">What Are Some Examples Of Circuit Training?</a></li> <li><a href="#section4">5 Tips For Your First Circuit Training Workout</a></li> </ul> </div> <section> <p><i>What is circuit training?</i></p> <p>Think of it as a fitness method that incorporates "active rest." So instead of waiting 2 to 3 minutes in between sets, you start the next exercise after only a short break.</p> <p>This may sound challenging, but you get a lot more work done in a shorter amount of time—and your muscles actually <i>do</i> recover during that active rest period, just in a different way. (We'll explain how.)</p> <p>The end result? You get a lot more work done in a shorter amount of time, and you also get a great cardio workout, too.</p> <p>Here's a breakdown of circuit training, 5 workouts you can do from anywhere, and some tips to make your first session a success.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>What is circuit training?</h2> <p>Circuit training is a time-efficient exercise method that groups together exercises performed in predetermined times (or reps) with rest periods in between.</p> <p>We'll show you 5 specific workouts later on, but here's an example:</p> <p><i>(30 seconds of exercise, 30 seconds of rest) x (3 rounds)</i></p> <ul> <li><i>Push-ups</i></li> <li><i>Sit to stands</i></li> <li><i>Marching in place</i></li> </ul> <p>One of the keys to a good circuit training workout is balance: upper body movements should be followed by lower body movements, for example. This allows your body to recover while it performs a different exercise.</p> <p>This keeps your heart rate elevated, which is why circuit training is also a great cardio workout, too.^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/11323537" rel="nofollow noreferrer">1</a>}</p> <p>In fact, there are many things it's good for, which is why many of <a target="_blank" href="https://www.warriormade.com/content/exercise/functional-strength-training/" rel="noreferrer">our workouts</a> use circuit training.</p> <h3>What is circuit training good for?</h3> <p>Here are all the benefits available to you if you add circuit training to your routine:</p> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/diet/weight-loss-exercise-at-home/" rel="noreferrer">Weight loss</a> ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6028228/" rel="nofollow noreferrer">2</a>}</li> <li>Increased muscular strength</li> <li>Increased muscular endurance</li> <li>Increased cardio fitness</li> <li>Time-efficiency (you can get a great full-body workout in a short period of time)</li> <li>Can be done from anywhere (no gym equipment is needed)</li> <li>Can easily be modified based on your fitness level</li> <li>Can target very specific fitness goals</li> <li>Especially effective for older adults ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/18952500" rel="nofollow noreferrer">3</a>}</li> </ul> <p>On top of all the benefits listed, circuit training is also a great way to add <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">functional movements</a> to your workouts.^{<a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/19516148/" rel="nofollow noreferrer">4</a>} It's for these reasons that circuit training is extremely popular.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>Is circuit training the same as HIIT?</h2> <p>While the two training methods are similar, they're not the same. </p> <p>The main difference is that circuit training workouts cover a broader scope of workouts. HIIT workouts primarily incorporate <a target="_blank" href="https://www.warriormade.com/content/exercise/low-impact-cardio/" rel="noreferrer">cardio exercises</a> that get your heart rate up and make you breathe heavily—which is why it's called "high-intensity interval training."</p> <p>Circuit workouts can incorporate cardio as well, but can also target other fitness goals, like improved strength (or even just upper body strength).</p> <p>That said, both types of exercise have been shown to yield better fitness gains than slow cardio (i.e. running at a moderate pace for a long period of time). ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6862704/" rel="nofollow noreferrer">5</a>}</p> <p>Like we said with just circuit training, HIIT also is a fantastic way to add <a target="_blank" href="https://www.warriormade.com/content/exercise/functional-strength-training/" rel="noreferrer">functional training exercises</a> into your routine, so better performance outside of your workouts is another thing they have in common. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5376588/" rel="nofollow noreferrer">6</a>}</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>What are some examples of circuit training?</h2> <p>Here are 5 examples of circuit training workouts you can try. They require no equipment, just some floor space and a timer. </p> <p>Before you start, check out the tips in the section below this one, to make sure you are set up for success!</p> <h3>Circuit workout #1: (Full-body, beginner)</h3> <p><strong>Length</strong>: 15 minutes</p> <p>45 seconds of exercise, 15 seconds of rest x 3 rounds:</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/KNEELING-PUSHUPS.gif" alt="Kneeling push-ups"> <h4>1. Kneeling push-ups</h4> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SUPPORTED-SIT-TO-STANDS.gif" alt="Support sit to stands"> <h4>2. Support sit to stands</h4> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/LOW-CHAIR-PLANK-ON-ELBOWS.gif" alt="Low chair plank on elbows"> <h4>3. Low chair plank on elbows</h4> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/REVERSE-LUNGES-45.gif" alt="Alternating reverse lunges"> <h4>4. Alternating reverse lunges</h4> <p>Complete as many reps as you can in each 45 second interval, and tally your score at the end!</p> <h3>Circuit workout #2: (Full-body, intermediate/advanced)</h3> <p><strong>Length</strong>: 15 minutes</p> <p>45 seconds of exercise, 15 seconds of rest x 3 rounds:</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/PUSHUPS.gif" alt="Pushups"> <h4>1. Pushups</h4> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SQUATS-WITH-FEET-TOGETHER.gif" alt="Squats"> <h4>2. Squats</h4> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/PLANK-ON-ELBOWS.gif" alt="Planks"> <h4>3. Planks</h4> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/REVERSE-LUNGES.gif" alt="Reverse lunges"> <h4>4. Reverse lunges</h4> <p>Complete as many reps as you can in each 45 second interval, and tally your score at the end!</p> <h3>Circuit workout #3: (Cardio, Intermediate)</h3> <p><strong>Length</strong>: As fast as possible <i>with perfect form*</i> (a good goal to aim for is under 12 minutes).</p> <p><i>*Doing each exercise correctly is always more important than getting a slightly higher score. This helps keep you safe during your workouts. If you find yourself getting tired, don't be afraid to take breaks. You can still get a good score after a short rest!</i></p> <p>Complete all exercises as quickly as possible with good form, then rest 45 seconds:</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/BURPEES.gif" alt="Burpees"> <h4>1. 10 Burpees</h4> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/VUPS.gif" alt="V-ups"> <h4>2. 15 V-ups</h4> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/ELEVATED-GLUTE-BRIDGES.gif" alt="Elevated glute bridges"> <h4>3. 10 Elevated glute bridges</h4> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/MOUNTAIN-CLIMBERS.gif" alt="Mountain climbers"> <h4>4. 15 Mountain climbers</h4> <p>Complete 150 total repetitions with as few breaks as possible. And get ready to sweat!</p> <h3>Circuit #4: (Upper body strength)</h3> <p><strong>Length</strong>: ~12 minutes</p> <p>30 seconds on, 15 seconds off (3 rounds):</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/HINDU-PUSHUPS.gif" alt="Hindu push-ups"> <h4>1. Hindu push-ups</h4> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/BENT-KNEE-LOW-CHAIR-DIPS.gif" alt="Bent knee chair dips"> <h4>2. Bent knee chair dips</h4> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/BICEP-PUSHUPS.gif" alt="Bicep push-ups"> <h4>3. Bicep push-ups</h4> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/STANDING-45-YTWS.gif" alt="Standing YTWs"> <h4>4. Standing YTWs (45-degree angle)</h4> <br> <h4>5. Rest 45 seconds</h4> <h3>Circuit #5: (Lower body and core strength)</h3> <p><strong>Length</strong>: ~12 minutes</p> <p>30 seconds on, 15 seconds off:</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SPLIT-SQUATS-R.gif" alt="Split squats right leg"> <h4>1. Split squats right leg</h4> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SPLIT-SQUATS-L.gif" alt="Split squats left leg"> <h4>2. Split squats left leg</h4> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/REVERSE-PLANK-HOLD.gif" alt="Reverse plank holds"> <h4>3. Reverse plank holds</h4> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/REVERSE-LUNGES.gif" alt="Reverse lunges"> <h4>4. Reverse lunges</h4> <br> <h4>5. Rest 45 seconds</h4> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>5 tips for your first circuit training workout</h2> <p>Use these tips to ensure your first circuit workout is successful:</p> <ol> <li><strong>Pick exercises you know you can safely do</strong>: Stick to <a target="_blank" href="https://www.warriormade.com/content/exercise/the-best-low-impact-exercises-for-seniors/" rel="noreferrer">low-impact exercises</a> if you have any joint pain or limitations, and generally avoid exercises you aren't familiar with or don't feel comfortable doing. </li> <li><strong>Use a timer</strong>: Whether it's a phone, watch, or hand timer, a timing device allows you to solely focus on working hard!</li> <li><strong>Record your score</strong>: If you can, keep track of reps (you can write them down during your rest periods). Give yourself a total "score" for that workout and date it so you can try to beat it next time!</li> <li><strong>Pay attention to how you feel</strong>: The shorter, active rest periods might be harder than you initially thought. If you push it a little too hard, a short break might be helpful. (You can also program breaks into your circuit, as we did with #4 and #5 above.)</li> <li><strong>Balance your workout</strong>: If you write in your own movements, try to stagger exercises. Alternate between <a target="_blank" href="https://www.warriormade.com/content/exercise/best-lower-body-workout-living-room/" rel="noreferrer">lower body</a>/upper body and upper/lower/<a target="_blank" href="https://www.warriormade.com/content/exercise/core-workouts-for-men/" rel="noreferrer">core</a>. <ol type="a"><li>If you're targeting one specific area (like your legs or <a target="_blank" href="https://www.warriormade.com/content/exercise/arm-exercises-without-weights/" rel="noreferrer">arms</a>), arrange the exercises to hit different muscle groups or work your muscles differently (i.e. <a target="_blank" href="https://www.warriormade.com/content/exercise/gluteus-maximus-exercises/" rel="noreferrer">glutes</a> then quads, or biceps then <a target="_blank" href="https://www.warriormade.com/content/exercise/3-simple-tricep-workouts-for-stronger-toned-arms/" rel="noreferrer">triceps</a>).</li></ol> </ol> <p>For more circuit training workouts that you can do anywhere—in a hotel, at the park, or even in your living room—check out our <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">exercise section</a>.</p> </section> </article>