Circuit training is a form of high-intensity interval training (or HIIT) that involves performing a series of exercises, back-to-back with minimal rest between sets. This type of workout is designed to improve cardiovascular fitness, strength, and endurance, all while burning calories efficiently. Circuit training is a great way to get in an intense workout, in limited time, perfect for those who can’t dedicate hours to a particular gym session.
As with any form of exercise there are huge benefits to circuit training, including:
✔ Improved Cardiovascular Health: circuit training is designed to elevate your heart rate, challenging your cardiovascular and anaerobic system. This can lead to increased endurance, lower resting heart rate and even improved blood circulation.
✔ Enhanced Strength and Muscle Tone: by performing exercises with minimal rest, you engage your muscles in a way that promotes strength and muscle development. This can help you build lean muscle mass and improve overall body composition.
✔ Increased Metabolism: circuit training can boost your metabolism, helping you burn more calories even when you are at rest. As circuit training keeps your heart rate high throughout, you are also providing your heart with oxygen-rich blood which is good for heart health.
✔ Time Efficiency: circuit training is a highly efficient way to get a full body workout in a short amount of time. This makes it perfect for those with busy lives who still want to keep in shape.
✔ Improved Functional Fitness: many circuit training exercises mimic everyday movements, helping you improve your functional fitness. This can make it easier to perform tasks in your daily life and reduce the risk of injuries.
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You can do your own circuit training in a gym, of course, as there is plenty of equipment to cover whatever exercises you want to incorporate. However, there are a few things that you might want to take into consideration when planning your circuit.
Be respectful of other gym goers: while doing circuits is great, its important to be mindful of other gym goers while doing them. Make sure not to take over too many machines or take too much equipment to a station. Prioritise working on circuits that can be done close together to minimise disruption to others.
Dumbbell/Kettlebell Circuits: by building your circuits around using dumbbells or kettlebells you would be able to use fewer pieces of equipment, therefore leaving more for other gym goers, while not limiting the range of exercises you can do.
Take advantage of classes: HIIT classes are a great way to train this way with other people.
Circuit training is most effective when you know how to use each piece of equipment correctly. Our guides break down the basics so you can train with confidence, improve your technique, and get more from every session.
As we’ve mentioned in this article, being mindful of your fellow gym goers is key when thinking about doing circuit training in the gym itself. To help, we’ve created a circuit training programme which uses limited pieces of gym equipment (only dumbbells and the lat pulldown machine).
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Full Body Workout
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□ Bodyweight Squats ............ 15 reps
□ Bodyweight Lunges ............ 10 / leg
□ Push-ups ..................... Max reps
□ Dumbbell Rows ................ 12 / arm
□ Bicep Curls .................. 12 / arm
□ Tricep Extensions ............ 12 / arm
□ Overhead Press ............... 10 reps
□ Lat Pulldowns ................ 12 reps
□ Crunches ..................... 20 reps
□ Plank ........................ 30 sec
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Find whatever weight you are comfortable for these exercises and see if you can limit the number of dumbbells needed.
Circuit training is very tiring, but ensuring you focus on using correct form to prevent injuries and maximize the effectiveness of each exercise is key.
If you experience pain or discomfort, stop the exercise and rest. It's also important to take rest days off from the gym to allow your muscles to recover and prevent injuries.
To prevent boredom and continue making progress, vary your circuit training workouts regularly.
For a more intense workout, add cardio workouts like running, jumping jacks, or burpees between sets.
Drink plenty of water before, during, and after your workout to stay hydrated.
Circuit training is a versatile and effective way to improve your fitness. By incorporating it into your workout routine, you can achieve your fitness goals, boost your energy levels, and enhance your overall quality of life.
Remember, everyone's fitness journey is unique.
If you need personalised guidance, our expert personal trainers are here to help you create a workout routine tailored to your goals. Plus, don't forget to explore the group classes offered at your local gym.