What is Circuit Training?

circuit training

Circuit Training

DEFINITION

Circuit training involves moving quickly between different exercises with minimal rest, completing a circuit of stations to build muscular endurance and cardiovascular fitness.

EXPLANATION

  • A circuit workout arranges 8-15 exercises into a circuit with 30-60 seconds rest between stations.
  • Exercises can involve bodyweight, dumbbells, kettlebells, or other modalities.
  • By keeping rest periods short, the heart rate remains elevated which provides a metabolic and cardiovascular training effect.
  • 2-4 full circuits are completed in a session. Time or reps per station may be prescribed.

EXAMPLES

  • Common exercises: air squats, push-ups, burpees, battle rope waves, sled drags, lateral lunges
  • Equipment: medicine balls, suspension trainers, resistance bands, aerobic steps

RELATED TERMS

  • HIIT – uses intervals of intense cardio rather than resistance exercises
  • PHA training – similar use of circuits with light resistance and high reps

COMMON QUESTIONS

  • Is circuit training better than lifting? It offers a compromise between resistance and cardio training.
  • How can I improve at circuit training? Work on boosting muscular endurance through high rep sets.

DO NOT CONFUSE WITH

  • Supersets – pairing two exercises with minimal rest, not a full circuit
  • CrossFit – branded circuit training system mixed with gymnastics and powerlifting
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