If you’re looking for a fresh challenge at the gym, circuit training might be just what you need. This workout style is gaining popularity for its ability to blend cardio and strength training into a fast-paced, efficient session. With workouts often lasting under 30 minutes, more people are swapping out their traditional routines in favor of circuit training and seeing impressive results.
So, what kind of results can you expect? Circuit training typically involves cycling through a series of exercises that target different muscle groups with little rest in between. It’s perfect for anyone wanting a quick, effective full-body workout. A standard circuit might include anywhere from 8 to 10 exercises, though the exact number can vary based on factors like the goals of the workout, time constraints, and the fitness levels of the participants. Once all exercises are completed, you may take a short break, usually 1–2 minutes, before repeating the circuit up to three times.
No two circuit training sessions are exactly alike. The exercises included can vary widely depending on factors like an individual’s performance goals, fitness level, and mobility. Circuits might be tailored for elite athletes like soccer players to improve speed and agility, or they could be designed for beginners working on boosting cardiovascular endurance. Regardless of the focus, circuit training is highly adaptable and can be customized to suit anyone’s needs.
When it comes to structuring a circuit, workouts can either be time-based or rep-based. In a time-based circuit, you perform each exercise for a set duration, usually between 30 to 60 seconds. With rep-based circuits, the goal is to complete a specified number of repetitions—often up to 20—before moving on to the next exercise. The emphasis on high reps helps develop muscular endurance, allowing your body to sustain activity over longer periods. A 2022 study on male athletes aged 21–28 found that after nine weeks of circuit training, participants saw significant improvements in muscular endurance.
Over time, circuit training will increase your ability to perform exercises for longer without feeling fatigued. This not only improves your performance within the circuits themselves but also enhances your overall fitness and ability to tackle everyday tasks. Depending on the exercises you include in your circuit, you might even notice muscle growth as well. To build stronger, larger muscles, it’s important to either lift moderate to heavy weights or perform high-rep exercises just before reaching muscle failure. Circuit training keeps your muscles under constant tension, encouraging neuromuscular adaptations that can lead to increased strength and size.
One of the key benefits of circuit training is its combination of strength and cardio, which keeps your heart rate elevated throughout the workout. The limited rest between exercises means your cardiovascular system is constantly engaged, helping to strengthen your heart and reduce the stress it faces when pumping blood. Studies have shown that circuit training, along with activities like continuous running and high-intensity interval training (HIIT), can also improve lung capacity, allowing you to breathe more efficiently and tire less quickly during your workouts. Over time, this boost in endurance will help you power through circuits with more energy and stamina.
