See Results Faster with Circuit Training

Wondering if circuit training is for you? Well, do you want to maximize your results in a minimum amount of time? If your answer is yes, then circuit training is for you! This article walks through the ins and outs of circuit training and finishes up with a couple of kick butt routines that are very similar to the ones I do in my virtual classes!

What is Circuit Training?

Circuit training is a specific style of workout in which you have a series of exercises that you do back to back to back for a set number of cycles.

You can do circuit training with cardio or strength training, or a combo of both. It’s pretty common to use circuit training for a full body workout. That said, you can definitely up the intensity and challenge yourself even more by focusing on upper body or lower body only.

There are different styles of circuit training but most routines, including the examples I give you in this article, have a few things in common.

• Minimal rest between movements. Whether you’re doing cardio or strength exercises, your goal with circuits is to rest as little as possible. The reason these workouts are so efficient is because you waste no time in between exercises or rounds. Your body is continuously in work mode – which increases the challenge and prompts your body to change.
  
• A variety of exercises in each circuit. You’ll rarely, if ever, find a circuit workout that focuses on a single muscle. Most circuit training workouts are all about variety: squats here, push ups there, planks over there.
  
• Repeat cycles. Most circuit workouts will repeat at least once. It all depends on how many exercises are in the circuit, how long your intervals are or how many reps your doing, and the intensity at which you’re working out.

What are the Benefits of Circuit Training?

I love circuit training. In fact pretty much every workout I plan for my virtual fitness classes are circuit workouts. The benefits are huge! And if you’re easily bored, this is a good way to stay motivated.

Circuit training builds strength, endurance and cardio vascular fitness at the same time. Because you are constantly moving, with very little rest, your body learns how to recover faster. So while you are moving from one muscle group to the next, building strength and letting muscle groups rest in between sets, your body works hard to pull in oxygen. Best of both worlds!

Which means that you burn more calories during a circuit workout! Because your body doesn’t fully recover in between exercises, it’ll work hard after your workout to fully recover. Studies show that an intense circuit workout can raise your metabolism for 48 hours!

You can do circuit training anywhere. You don’t need expensive equipment, or even a roof over your head to get a really good workout in. In fact, one of my favorite places to do circuit training is outside at a park!

Plus, anyone can do strength training and reap the benefits. You can alter the exercises and work intervals to suit your fitness level. And remember, you can absolutely pause and rest when you need to. As your fitness level increases, you’ll fit in more reps with more weight, and less rest!

How to Increase the Challenge

If you want to really boost the burn and increase the challenge, that’s easy to do with circuit training. Before you do that though, make sure that you’re nailing form and feeling comfortable with each exercise. Here are three ways to level up your circuit workout game:

• Decrease your rest times. Most circuits come with built in rest intervals but if you want to up your game, cut down on the rest time.
  
• Add time to your workout by either increasing the amount of time you spend in “work mode” or adding another round.
  
• Increase your intensity. For strength exercises, grab a slightly heavier weight or slow down the movement. For cardio exercises, speed it up or swap in more difficult options.

Circuit Training Workouts for Everybody

There’s an unlimited number of ways that you can design a circuit workout and make it work for you. But here are some ideas to get you rolling!

Total Body Circuit Training

This is an untimed circuit workout based on repetitions and repeats.

Beginner: Rest 30-45 seconds in between exercises and 3-4 minutes in between rounds.

Intermediate: Rest 20-30 seconds in between exercises and 2-3 minutes in between rounds.

Advanced: Don’t rest until the end of each circuit, then take 2-3 minutes to recover.

Runners Lower Body Circuit Training – Timed

This is a timed circuit workout based sprints and lower body strength exercises. Do 30 seconds of each exercise, with the below “recovery” rounds in between.

Beginner/Intermediate: Walk 30 seconds in between exercises.

Advanced: Run 30 seconds in between exercises.

Total Body Circuit Training – Timed

This is a timed circuit workout that moves you between a lower, upper, core and cardio exercise for each mini set. Do 1 minute of work for each exercise. Complete each mini set twice before moving on to the next set.

Beginner: Rest 30-45 seconds in between exercises and 3-4 minutes in between rounds.

Intermediate: Rest 20-30 seconds in between exercises and 2-3 minutes in between rounds.

Advanced: Don’t rest until the end of each circuit, then take 2-3 minutes to recover.