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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