Circuit training workouts are increasingly gaining fame among fitness enthusiasts with busy work schedules, striving to lose weight, or seeking gradual progress toward their fitness goals. This is because the exercises work out the full body in a short amount of time. If you get bored trotting along on a treadmill or elliptical, circuit training can fix that, too. The exercise options are endless. Switch up the exercises frequently to tame the exercise doldrums and keep improving your body.
What is Circuit Training?
Circuit training is a workout regimen that uses a series of exercises to help workout your entire body. Typically, a single circuit uses around 5 to 10 workouts, targeting muscles on your upper body, core, and lower body. These exercises may include push-ups, squats, lunges, and planks. During the training session, you move from one exercise to the next with minimal or no rest. A complete circuit training session typically lasts around 30 to 45 minutes. Circuit training involves rotating between several exercises that target different muscle groups with minimal rest in between. It’s ideal for those looking for a quick, effective, full-body workout.
Types of Circuit Training
There are four main types of circuit training workouts, each with unique characteristics:
- Repetition circuit: You perform a specific exercise for a set number of repetitions, usually 10 to 15, before moving to the next exercise.
- Timed circuit: Instead of counting repetitions, you do each exercise for a set amount of time, typically 30 to 90 seconds.
- Sport-specific circuit: This type incorporates workouts that improve various athletic skills like turns, kicks, and jumps.
- Competition circuit: You aim to do as many repetitions as possible within a set time limit.
Benefits of Circuit Training
Circuit training offers a multitude of benefits, making it a popular choice for those seeking an efficient and effective workout.
Accelerated Weight Loss
Circuit training combines several types of workouts, including strength, cardiovascular, and high-intensity interval training, into a single session. This combination of workouts maximizes your body's ability to burn more calories during and after the workouts. As such, with regular circuit workouts, you'll shed more fat. Combining strength training with cardio in a circuit turns your body into a 24/7 calorie-burning machine. This matters because muscle tissue burns more calories at rest than fat tissue. Building lean muscle through circuit training upgrades your body’s engine, burning more calories even while you rest. Strength training creates a long-term metabolic boost, while cardio intervals provide an immediate spike. A 2021 study shows circuit training reduces fat mass and increases muscle mass while improving strength and cardiovascular fitness. This improves your body composition, not just the number on the scale.
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Enhanced Strength
Each circuit training workout pushes muscles in your upper body, core, and lower body to work at their maximum capacity. Upon completing several sessions, your body will be able to manage intense activities without an issue. Not surprisingly, the circuit training workout is popular among athletes. Circuit training is heavily used in professional athletics to build speed, reaction time, muscular endurance, and aerobic fitness.
Improved Heart Health
The circuit workouts' high intensity doesn't just burn calories and boost your endurance. Rather, these workouts also improve cardiovascular fitness. The high intensity workouts challenge the heart to work at its maximum capacity. The workouts strengthen the heart muscle, improving blood circulation and reducing the risk of heart disease. Keeping your heart rate lifted gives your cardiovascular system a fantastic workout. This improved cardiovascular health means better stamina, more energy, and a stronger heart.
Boosts Metabolism
Your body can definitely feel the metabolic burn within a humble 30 minutes of circuit training. Switching between intervals of weights and cardio - with short rests in between - activates your metabolism to burn calories in just one circuit training session. According to Harvard Medical School, you can burn 240 calories in a half-hour of general circuit training if you weigh 125 pounds; 298 calories if you weigh 155 pounds; and 355 calories if you weigh 185 pounds. And you even get a bonus round since your body will continue to torch calories at a faster rate throughout the day.
Full Body Workout
Instead of splitting your workouts throughout the week to target specific muscle groups, circuit training includes a variety of exercises to give you a full-body workout. You usually alternate between different muscle groups as you move from exercise to exercise. You'll finish your workout feeling stronger all over.
Time Efficient
If you’re short on time, you can still get in a high quality workout with circuit training. Since there are minimal breaks during a session, you can complete your workout in a short time frame. In fact, most circuit training sessions are only 20-30 minutes. Most of us are busy. Circuit training fits real life by providing a complete full-body workout in just 20-30 minutes. You get both strength and cardio benefits in one session, making it easier to stay consistent.
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Improves Exercise Adherence
People are less likely to stick to a workout program if they get bored easily. Fortunately, circuit training may be the solution you’re looking for. Since you’re constantly going from one exercise to the next, you have little time to become bored. Furthermore, circuit training classes provide a fun, entertaining environment that can keep you connected with others. If you’re designing your own circuit, you can switch it up each session with different workouts. This keeps things fun and increases your chances of sticking to it long-term.
Improves Mood
Circuit training may help lift your mood and improve your mental health by combining the mood-boosting benefits of both cardio and strength training exercises. Both forms of exercise found in circuit training help improve mood by releasing feel-good endorphins and increasing self-efficacy, which is defined as a person’s belief that they can accomplish a task. Along with this, circuit training classes offer a friendly social environment that can contribute to a positive mood.
Versatile and Accessible
Circuit training is highly versatile, making it suitable for almost everyone. Circuits can be designed for all difficulty levels. Many gyms offer a variety of circuit training classes to suit people of all fitness levels. Working through a circuit is accessible for anyone and it's a great place for gym newbies to start. Since there are no surprises with circuit training, beginners know exactly what to expect. Each step is planned for you, so all you have to do is follow along at your own level. No more fretting over creating a workout or deciding what machines to use.
Can Be Done Anywhere
Being able to take your workout on the road is one of the most convenient benefits of circuit training. Once you've become comfortable with a routine, you never have to miss a workout when traveling. Even if you don't have access to a gym when you travel, you can modify your circuit to be done in your hotel room or even outdoors. With so many flexible options, you can design a workout to meet your needs anywhere you go. If you do your circuits at the gym, you’ll pay gym membership fees. You can create your own circuit that’s right for you, even if you’re just starting out. Try it on a fitness trail or your own backyard. Create stations out of exercises that use your own body weight, or use resistance bands, dumbbells, or kettlebells. Or try a DVD to guide you through a circuit-training workout.
Circuit Training and Weight Loss
Circuit training can use most of the muscles in the body, which significantly increases oxygen consumption when compared to a mode of cardio exercise relying primarily on the lower body. As we all know losing weight is simply about being in a calorie deficit - that is, burning more calories than you consume. Fortunately, there is another way to use exercise for weight loss: circuit training, which involves doing a series of resistance-training exercises for different movements or body parts with little-to-no rest between each exercise.
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High Intensity Interval Training (HIIT)
A HIIT circuit simply means any group of exercises that get your heart rate working at maximum capacity for an intense period, followed by a period of rest. To really get your metabolism boosted and the fat loss process going, try this super intense circuit. Do each exercise one after another and then follow that by a one minute break.
Leg Training
The legs are the biggest muscle group, with the glutes and the legs containing the biggest muscles in the body. Training them regularly is great for fitness as they burn more calories per pound than any other muscle, which makes them great for a weight loss. Not only will you build your leg strength and tone up, you’ll also burn a lot of calories which is what weight loss is all about. Repeat each exercise one after the other and follow by a minute break.
Full Body Circuit
This circuit is perfect for people who want to do a bit of everything. It also works really well when completed after cardio, as it doesn’t attack one muscle group in particular which varies the muscle fatigue and allows you to keep pushing yourself. Do 1 minute off each exercise followed by a minute off for regular gym goers and 30 seconds of each exercise followed by a minute off for beginners.
Abdominal Circuit
If you’re losing weight properly (that is by eating a healthy diet and exercising more) then you’ll soon see your muscles becoming more prominent as you lose fat and grow muscle. Often they’re just nestled under a layer of fat which can be easily lost with a good diet and exercise regime. To build up your ab muscles, try this circuit which combines abs drills with high intensity bursts which speeds metabolism and increases fat burn.
High Load Circuit
A high load circuit is one in which you do the exercise with the heaviest weight that you can. This is perfect for weight loss for the following reason; when you lift heavy you build muscle which burns more calories when at standstill than fat.
Sample Circuit Training Workout
The following sample workout can help you get started with circuit training for weight loss so that you can reach your goals without having to live on a cardio machine. You can perform this body-weight circuit from the comfort of your own home or in a limited amount of space in a commercial fitness facility.
- Walkout with Overhead Reach: Start with feet hip-width apart and knees slightly bent. Hinge at the hips, place your hands on the floor and walk forward to come to a high plank position. Hold for 5 seconds, walk back with the hands and return to a full standing position while reaching both arms overhead.
- Reverse Lunge Sequence: Next, step backward into a reverse lunge with the right leg. Pull yourself forward with the left leg and then step immediately back with the left leg; return to standing. This is one repetition.
- Lateral Lunge with Single-Leg Balance: Start with feet hip-width apart. Step the right foot to the right. As the right foot hits the ground (make sure the right foot is parallel to the left foot), push your weight back into your right hip. With your left hand, reach for your right foot. To return to standing, press your left foot into the ground to pull yourself up. At the top, contract your glutes to hold a single-leg balance for five to 10 seconds.
- Squat to Plank with Push-Up: Start with feet shoulder-width apart. Push your hips back to lower into a squat. As you sink your weight back, bring both hands to the inside of your legs and place them on the floor. With your hands pressed into the floor, step back one foot at a time so that you are in a high-plank position. Brace your abdominals and keep your body straight as you lower yourself into a push-up. At the bottom of the movement, press both hands into the floor to return to the high-plank position. Step forward, one foot at a time, to return to standing position.
- Side Plank with Trunk Rotation: Begin by lying on your right side with both legs on top of one another. Place your right elbow directly under your right shoulder. Squeeze your legs together, contract your glutes and push your left hip up so that you are balanced on both feet and your right elbow (this is the starting position). Place your left hand behind your head and rotate your left elbow down toward the floor to rotate your trunk.
- Hip Rotation with Reach: Begin standing with feet hip-width apart. With your right foot, step back and rotate your right hip so that when it lands your right foot is pointing in the 4 o’clock direction. Once your foot is on the floor, reach down for your right foot with your left hand while reaching for the sky with your right hand and rotating your trunk to your right. To return to standing, press your left foot into the floor and pull yourself back to the upright position.
- Turkish Get-Up (TGU) Modification: The best description for the TGU, as it’s commonly called, can be seen here. Instead of holding a weight, simply hold your arm extended and outstretched to receive the benefit of the exercise for your hips, obliques, spinal stabilizers and shoulders.
After you have completed the circuit, jump rope or perform jumping jacks for 45 seconds, rest for 15 seconds and repeat three times. Start with two circuits every other day and allow two weeks for your body to get used to the movements. After the first two weeks, continue doing the workout every other day, adding one additional circuit each week, gradually working up to five circuits.
How to Maximize Your Circuit Training for Weight Loss
- Combine with Cardio: To increase energy expenditure, combining circuit training for weight loss with cardio exercise can be extremely effective. For example, after completing a circuit of resistance-training exercises, hop on a cardio machine for 3 to 7 minutes of steady-state, moderate-intensity exercise.
- Focus on Compound Movements: A powerful circuit relies on smart exercise selection. Compound movements are best. Alternate between different movement patterns.
- Nutrition is Key: You can’t out-train a bad diet. After a circuit, your muscles need protein to repair and rebuild. Aim for at least half your body weight in ounces of water daily (e.g., 80 ounces for a 160-pound person).
- Avoid Common Mistakes: Sacrificing form for speed, skipping the warm-up and cool-down, not allowing for recovery, using weights that are too heavy or too light and ignoring nutrition will sabotage your efforts. You can’t achieve lasting weight loss goals without a diet that supports your exercise.
- Consistency is Key: The best circuit is one you do consistently.
Progressive Workout Circuits for Weight Loss
Here are three progressive workout circuit for weight loss routines for every fitness level. Start where you feel comfortable, master the movements, and level up when you’re ready.
Beginner Circuit (Bodyweight)
New to exercise or prefer working out at home? This bodyweight circuit is the perfect starting point. No equipment needed. For this circuit, perform each exercise for 30-45 seconds, rest for 15-20 seconds, then move to the next exercise.
- Bodyweight Squats
- Incline Push-ups
- Alternating Lunges
- Planks
- Jumping Jacks
Intermediate Circuit (Dumbbells)
Ready for more? This intermediate circuit adds light to moderate dumbbells to increase the challenge, build more lean muscle, and boost your calorie burn. Perform each exercise for 45-60 seconds, rest for 15-20 seconds, then move on.
- Goblet Squats
- Dumbbell Overhead Press
- Reverse Lunges
- Russian Twists
Advanced Circuit (Heavy Weights)
This advanced circuit uses heavier weights and complex movements to push your limits and maximize calorie burn and muscle development. Perform each exercise for 60 seconds with only 10-15 seconds of rest. Complete 4-5 rounds with 60-90 seconds of rest between rounds.
- Kettlebell Swings
- Renegade Rows
- Burpees
- Wall Balls
Is Circuit Training Right for You?
Circuit training is an excellent option to help you lose weight along with a healthy diet. So if you need to lose weight because you have a condition like diabetes, high blood pressure, or high cholesterol, this may be a good choice for you. It's intense, so check with your doctor first. You might be better off starting with something easier, especially if you have any heart problems. If you have diabetes, make sure you know what to do if your blood sugar goes too low when exercising. If you have arthritis, choose low-impact exercises. Don't do any moves that put pounding pressure on painful joints, like jumping jacks. If you have a knee or back injury, circuit training isn’t for you. Once you’ve recovered, it could be an option. Ask your doctor if you're ready for it. You may want to work with a physical therapist or certified trainer who can help you get the benefits while minimizing the risk of re-injury. If you're taking a class, let your instructor know about your injuries. If you have other physical limitations, you can likely find something that works for you. An instructor or trainer can work with you to find moves that will still get your heart pumping and tone your muscles. If you're pregnant and you did circuit training before getting pregnant, you can keep doing it if your doctor says it's OK.