introduction:
Hi I'm Lauren a coach at Nerd Fitness and today we're going to dive into circuit training we'll be talking about what it is the benefits of it and give some specific examples on how to get started
what does “circuit training” mean?
(1) the circuit in circuit training comes from the fact that you do a sequence of exercises back to back you then cycle through this circuit of exercises multiple times for example let's say my circuit has five bodyweight squats ten jumping jacks and five bent-over dumbbell rows I would complete the squats the jumping jacks and then the bent-over rows and then repeat the list of the exercises
(2) a few more times circuit workouts come in all shapes and sizes but they'll often have a few things in common first they'll have several different exercises for my example that I just gave you I only picked three the squats the jumping jacks the bent-over dumbbell rows but we could easily be adding more to the list next there's generally little to no rest in between the exercises.
the two components of a circuit workout.
one of the goals of circuit training is to keep your heart rate up ideally if you're physically able to you go from one exercise to the next without stopping maybe you rest briefly after the whole circuit is complete before starting again and lastly as I've mentioned the circuit has you repeating the exercises you'll probably run through the circuit of exercises a few times three rounds to five rounds of exercises is common but you could do more or less depending on your experience.
the benefits of circuit training.
to understand the benefits of circuit training we need to talk about two different ideas aerobic and anaerobic exercise aerobic means needing oxygen in aerobic exercise your heart rate.
examples of circuit training workouts:
(1) increases to pump blood and get oxygen to where your body needs it this allows you to perform the exercise for an extended period of time you'll often hear this as cardio running biking jumping jacks these are all great examples of aerobic exercise on the flip side we have anaerobic exercise anaerobic means without oxygen in anaerobic exercise the body relies on glucose for power these exercises will be shorter in length and higher in
(2) intensity think of challenging body weight exercises or heavy weight training exercises as examples of this the great benefit of circuit training is that you'll be working both aerobic and anaerobic capabilities back to our first example you would work rows and squats but these are not exercises that you would be able to do indefinitely so think of them as working anaerobically you'd perform several reps and then rest
(3) those specific muscles as you move on to the next exercise but throughout the circuit you'll be going for an extended period of time this will increase your aerobic capacity that's the main benefit of circuit training improving your overall conditioning while also getting stronger plus since you're moving so quickly through the exercises it often requires a shorter time commitment than other workouts
(4) the great thing here is that you can put all sorts of exercises into a circuit an easy framework is to think about rotating between upper and lower body exercises throughout the list that way when half the body is exhausted we can give it a rest while we're working the other half of the body let's go through a few more ideas if you're working out at home you can go through various body weight exercises with little to no equipment at all things
(5) like lunges push-ups and squats check the link in the description for our Beginner Bodyweight Workout for such an example or let's say you do have access to a gym you can perform a circuit with just a few pieces of equipment you could start with 10 barbell squats.
a circuit that you can do in the gym:
- and then you could use the chin-up bar in the rack for five chin-ups maybe there's a dumbbell next to the rack and you could do 10 dumbbell rows on each arm then you could step out of the squat rack and do 10 push-ups that's a nice quick circuit and in a small space it's easy to move from one exercise to the next if you are putting together a circuit at the gym please be sure to be respectful to other
- members if you're using a lot of equipment or you're running from one space to another this can be very disruptive so it's best to keep things simple in a smaller overall space here's another idea do you have a kettlebell or a dumbbell at home you could use just that one piece of equipment for an overall circuit you could do 10 goblet squats 10 overhead presses 10 swings and.
how to do a circuit workout with a kettlebell.
10 bent-over rows this is a great circuit that rotates between lower and upper body and it's going to hit all the major muscle groups.
is circuit training the same as HIIT?
- first off HIIT stands for high-intensity interval training with this type of training you're looking to complete a short period or interval of high-intensity work followed by a short period of less intense work or a complete rest this short rest allows just enough recovery that we can step into the next interval and really push hard circuit training while still working hard with little rest through the various exercises doesn't necessarily have to have that structured
- work and rest period HIIT training is usually done with one activity usually a cardio exercise that you can push through really hard for several rounds so one may sprint or bike hard for an extended period of time and then go light or completely rest and then repeat that several times a classic interval workout is the Tabata Workout named after Japanese researcher and physician IzumI Tabata with this Tabata protocol.
how to do a Tabata workout.
you'll work really hard for 20 seconds and then rest for 10 seconds you'll complete that cycle for eight rounds total a little under four minutes for the entire workout it may sound simple but when you're pushing really hard it's not that easy.
is circuit training good for weight loss?
is circuit training a good way to lose weight it can be however as we say throughout Nerd Fitness ninety percent of getting in shape comes down to nutrition losing weight often comes about with a combination of exercise and healthy eating it's hard to do with just exercise alone.
how a beginner can get started with circuit training:
- a circuit workout is a great choice when you're first starting out it will strengthen your muscles and improve your conditioning in a short period of time and there you have it remember circuit training is about doing several different exercises with enough variety to hit the whole body
- alternating between upper and lower body exercises is a really great structure you'll also want to go through this list of exercises with little to no rest lastly you'll repeat this sequence generally around three to five times if you want to get started i'll leave you some more of my favorite circuits in the description
- below that's it for now take care if you found this post helpful be sure to like it also be sure to to our blog for tons of great content
Circuit Training: Basics & Tips:
Circuit Training Basics
Objective: Improve overall fitness, combining strength and cardiovascular training.
Format: Perform a series of exercises at different stations with minimal rest between each.
Duration: Typically 20-45 minutes, depending on fitness level and goals.
Frequency: 2-3 times per week, allowing for adequate recovery.
Sample Circuit Training Routine:
| Station | Exercise | Duration | Repetitions | Rest Between Stations |
|---|---|---|---|---|
| 1 | Jumping Jacks | 1 minute | - | 15 seconds |
| 2 | Bodyweight Squats | 1 minute | 15-20 | 15 seconds |
| 3 | Push-ups | 1 minute | 10-15 | 15 seconds |
| 4 | Plank | 1 minute | - | 15 seconds |
| 5 | Dumbbell Lunges | 1 minute | 12-16 | 15 seconds |
| 6 | Jump Rope | 1 minute | - | 15 seconds |
| 7 | Dumbbell Rows | 1 minute | 12-15 | 15 seconds |
| 8 | Mountain Climbers | 1 minute | - | 15 seconds |
| 9 | Burpees | 1 minute | 8-12 | 15 seconds |
Circuit Training Tips:
Adapt to Your Fitness Level: Modify exercises and durations based on your fitness level. Beginners may start with shorter durations and simpler movements.Efficient Transitions: Minimize rest between exercises to maintain an elevated heart rate.
Include a Variety of Exercises: Incorporate both strength and cardiovascular exercises to target different muscle groups and energy systems.
Progressive Overload: Gradually increase intensity, duration, or resistance as your fitness improves.
Warm-Up and Cool Down: Always warm up before starting and cool down after completing the circuit to prevent injury and aid recovery.
Circuit Training 5 FAQS:
1. What is circuit training?
Circuit schooling is a shape of exercise that mixes diverse energy and cardiovascular physical games in a established and sequential way. It includes performing a chain of physical activities with minimal relaxation in between, generally organized in a circuit layout.
2. How does circuit education work?
Circuit schooling works with the aid of targeting distinctive muscle businesses and power structures in a unmarried exercising. Participants move via a chain of sporting events, finishing every one for a specific length or number of repetitions earlier than transferring directly to the following. The non-stop waft of exercises enables enhance basic health, endurance, and electricity.
3. Can I do circuit education at domestic?
Absolutely! Circuit education can be adapted for domestic workouts with minimal equipment. You can use bodyweight exercises, resistance bands, or easy family items for resistance. Create a circuit with the aid of choosing quite a few sporting activities and perform them in a sequence, aiming for a balanced complete-frame exercise.
4. What are the blessings of circuit education?
Circuit schooling offers several advantages, including improved cardiovascular fitness, improved muscular strength and patience, green calorie burning, and time performance. It's a versatile exercise that can be tailor-made to specific health stages and goals.
5. How lengthy have to a circuit training session last?
The duration of a circuit schooling consultation can range based totally on fitness degrees and desires. A typical consultation may last 20 to forty five minutes. It's vital to keep a balance between depth and recuperation, ensuring that participants can whole the circuit with proper shape while nevertheless tough themselves.
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Training Techniques