Can Circuit Training Help You Reach Your Fitness Goals Faster?
Key takeaways:
Circuit training usually combines strength and cardio into one workout. It involves cycling through multiple exercises with little rest between each move.
It’s a highly efficient training method that can lead to better endurance and more motivation.
Circuit training is similar to high-intensity interval training, or HIIT, but is usually done at a lower intensity and with less rest.
There are numerous factors to consider when planning a workout. One is whether you should focus on cardio or strength training. Each has ample benefits, so there's no wrong answer. But when it comes to efficiency, combining them in one session may give you the best of both worlds.
And you can do just that with circuit training. The training strategy usually involves moving through multiple aerobic and resistance exercises. Plus, it may boost your workout motivation.
What is circuit training?
Circuit training involves a series of exercises done in a specific order with little to no rest between them. The training method typically combines resistance and cardiovascular exercises in one workout.
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A traditional circuit training protocol has 8 to 12 “stations” or exercises to target all major muscle groups, according to Max Castrogaleas, CSCS, an exercise physiologist at the Hospital for Special Surgery Tisch Sports Performance Center. You do a certain number of repetitions per station. Or, you can stay at that station for a certain amount of time.
Each station or circuit targets one muscle group while another muscle group rests. For instance, says Castrogaleas, you might do a leg press at one station, then a chest press at the next. This lets your lower body rest while working your upper body, and vice versa.
Circuit training is similar to high-intensity interval training (HIIT), where you switch between higher- and low-intensity exercise intervals. But there are some key differences, Castrogaleas notes. With HIIT, each exercise is done with maximum effort. And rest between moves is longer, sometimes up to a minute. Circuit training may involve moderate or high-intensity movements. But there tends to be more emphasis on maintaining proper form, says Castrogaleas.
Here are some examples of circuit training sessions. Each one includes six exercises done back to back with minimal rest between moves:
Bodyweight circuit training: squats, planks, skater hops, lunges, push-ups, and jumping jacks
Kettlebell circuit training: goblet squats, kettlebell swings, lunges, farmer's walks, pistol squats, and overhead presses
Gym circuit training: burpees, leg presses, upright row, box jumps, planks, and Bulgarian split squats
Each of these sessions would be one set or round. Circuit training often involves three sets.
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What are the benefits of circuit training?
You might start circuit training with a specific goal in mind. But, like any training method, consistency is critical. You may see several benefits of circuit training as you build consistency over several months, according to strength coach Reda Elmardi, CSCS.
A higher fitness level may help you progress faster. But even if you're new to exercise, you can enjoy changes like more endurance and better mood sooner rather than later, Elmardi says.
Improves cardiovascular endurance
Circuit training is a great way to build your endurance. One study found that 6 weeks of circuit training helped untrained adults improve measures of heart health. This included blood pressure, aerobic capacity, and endurance.
Increases muscle mass and strength
Putting more resistance exercises into a circuit can increase muscle mass, according to a study in Biology. The researchers noted that even low and moderate intensities had a significant effect. They found that circuit training improved body composition and strength in both the lower and upper limbs.
Offers a time-efficient, full-body workout
Circuit training can take a more moderate pace when you structure the workout based on reps instead of time. For example, you may take longer if you do 12 reps per exercise instead of allotting 30 seconds for each move. But it's still an efficient workout, says Elmardi. You save time by combining strength and cardio in one session instead of two separate sessions, often on different days. Stacking exercises that target different muscle groups provides benefits for your whole body.
Supports various fitness goals
Whether you want to gain muscle, lose weight, or stay active, circuit training can help. It can burn significant calories both in the short and long term, says Elmardi. That's because cardio exercise burns calories while you're working out. Strength training offers an afterburn effect, torching calories for hours after you're done, he adds. Merging the two gives you the best of both strategies.
Maintains motivation
Getting bored with workouts is common even for elite athletes, Elmardi says. Introducing variety with different circuits is one way to counteract boredom. You can even modify the same exercise within a circuit. For instance, use kettlebells or a medicine ball instead of bodyweight or dumbbells. Small changes like this can be enough to spark more enthusiasm, he adds.
Are there downsides to circuit training?
Circuit training is adaptable to individual needs. So there are generally no downsides, says Elmardi. But like any training, doing too much too soon can lead to overuse injuries. So it's important to start slowly and progress gradually. Also, he adds, be sure to do a warm-up and a cooldown. These practices are essential for injury prevention and post-workout recovery.
How do you get started with circuit training?
Trying to choose 12 exercises that represent both cardio and strength can be overwhelming if you're just getting started, says Elmardi. Instead, aim for 6, with three cardio options and three resistance training exercises. Here are more tips:
Set up your stations, with any equipment you need, in advance. That way, you won't waste workout time trying to grab weights or resistance bands.
Make sure you don't work the same muscles two stations in a row. For example, you wouldn't stack squats and lunges because they're both lower-body moves.
For the first few weeks, don't count reps or time. Instead, focus on proper technique.
Gradually build in variables like reps and sets once you feel your form is on point.
Stick to the same circuit, done 2 to 3 days per week, for at least 4 to 6 weeks. This strategy can help with consistency and progress.
Don't do circuit training 2 days in a row, so you give your muscles time to recover.
After a couple of months, you'll likely get the hang of how to adjust your circuit training plan in different ways, says Elmardi. For example, you might add heavier weights, choose different exercises, or both.
The bottom line
Circuit training can be a highly adaptable, efficient workout that lets you target all muscle groups in one session. When putting together a cardio and strength program, first focus on a few exercises done in a series. And emphasize form over intensity. After at least 6 weeks, you can change the circuit to keep your workouts interesting and motivating.
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References
American Council on Exercise. (n.d.). Burpee.
Ramos-Campo, D. J., et al. (2021). Effects of resistance circuit-based training on body composition, strength and cardiorespiratory fitness: A systematic review and meta-analysis. Biology.
ScienceDirect. (n.d.). Circuit training.
Seo, Y., et al. (2019). Weight loss effects of circuit training interventions: A systematic review and meta-analysis. Obesity Reviews.
Vrachimis, A., et al. (2016). The effect of circuit training on resting heart rate variability, cardiovascular disease risk factors and physical fitness in healthy untrained adults. Health.
