Circuit training is one of the most efficient styles of exercise. It is designed to keep your heart rate at an increased level while using a variety of different exercises or movements to target the desired muscle groups. Circuit training is a perfect way to maximize an intense workout in little time.
Circuit training can be performed with a set amount of time or set of repetitions. Either way is beneficial! Most circuit training sessions range from about 10 to 12 exercises (completed in 30 to 60 seconds) in sequence with a 30- to 60-second rest period. However, it is also a good idea to pick a weight and perform as many repetitions as possible (keep track of weight and repetitions performed for progression purposes), then rest for 30 to 60 seconds, and move to the next exercise or station.
Set a goal and try to beat the previous day’s repetitions. This will keep you motivated and prevent you from falling off the wagon.
Benefits of Circuit Training:
- Excellent way to improve both cardiovascular and muscular endurance
- Maximizes results in minimum time
- Improves circulation
- Great for injury prevention (combining different exercise modes prevents specific joints from being over-stressed)
- Increases energy levels
- Improves sleep patterns
- Improves recovery time
- Improves overall well-being
Sample Circuit Training Program:
I recommend picking a moderate weight that will provide an intense burn towards the end of the exercise. Begin with a 30-second exercise and rest period. Progress to 60-second exercises and 30-second rest periods. Good luck!