Circuit Training

We already know about the health benefits of exercising regularly. Circuit training enhances the results in all aspects. By adding a circuit in your daily workout you increase the intensity that benefits in many ways:

• Saves time: You can perform the same set of exercises you like to do in less time. Instead of an hour-long monotonous workout, a circuit can be done in half that time.
• Full body workout: Quickly switching between the movements allows you to train the entire body. From push-ups to squats and ending with pull-ups, you can activate multiple muscle groups.
• Functional training: Circuit training increases the stamina and mobility of the body which helps you perform your daily chores with more ease.
• Combined benefits of aerobic and resistance training: A mixture of cardio and strength training forces your body through a rigorous workout. You can also mix up cardio exercises with a weight training workout.
• Cardiovascular fitness: A lively circuit helps you boost your cardiovascular fitness as you are expected to perform high-intensity exercises in a short span of time.
• Increased muscle endurance: Circuit training allows you to train your muscles in short durations, maximising muscle growth as longer workouts can lead to overuse of muscles.

The best part of executing a workout in a circuit is that you can customise it according to you, or take part in a group which makes it competitive. You can increase the intensity or lower it by adding exercises according to your comfort. Here are some examples of how you can structure a circuit programme:

Full body circuit
Although you can choose any of the exercises, here are some upper body exercises you can accomplish in 30 minutes. Think about it as a weights circuit and do one set of each before reaching the first one again and repeat.

• Flat Bench press x 2 sets
• Lat pulldown x 2 sets
• Shoulder press x 2 sets
• Barbell curl x 2 sets
• Triceps extension x 2 sets
• Weighted squats x 2 sets

Isolated circuits
You can also add circuit training to your chest day or another part of the body in the gym you visit. Circuit training can intensify even the most basic into an intense routine. Choose any of the five exercises and perform them in a circuit. On the day of training your chests, you can try:

• Flat Bench press x 3 sets
• Machine fly x 3 sets
• Incline bench press x 3 sets
• Push-ups x 3 sets
• Cable crossover x 3 sets

For home workout (bodyweight exercises)
Bodyweight exercises are great for strength training as you can perform them anywhere you want with zero equipment.

• Push-ups x 3 sets
• Pull-ups x 3 sets
• Squats x 3 sets
• Chin-ups x sets
• Dips x 3 sets

Make your own circuit
Circuit training doesn’t only intensify the workout but it also allows you to mix things up. With a variety of equipment available in the gym, you can try aerobic, crossfit, bodyweight exercises, HIIT and weight training.

Choose any 10 of these in a circuit and you can get to work:

• Treadmill walk 1 min x sprint 30 seconds
• Jumping jack x 1 min
• Cycling x 1 min on high and 30 seconds low
• Elliptical (cross-trainer) x 1 min high and 30 sec low
• Burpees x 1 min
• Kettlebell snatch x 1 min
• Jumping ropes x 1 min
• Weighted squats x 1 min
• High-knees x 1 min
• Bench press x 1 min
• Bicep curl x 1 min
• Shoulder press x 1 min
• Thruster x 1 min
• Triceps kickback x 1 min
• Dips x 1 min
• Battle ropes x 1 min
• Push-ups x 1 min
• Cable crossover x 1 min
• Pulley pushdowns x 1 min
• Pulley push-up x 1 min
• Walking Lunges x 1 min
• Any animal movement exercise x 1 min
• Plank x 1 min
• Stepper (step workout) x 1 min

These exercises give you a general idea about how to construct a circuit of your own by picking any of the exercises. You can also include any other exercise you wish to and make your own circuit that can challenge you.

Circuit training can snap you out of a routine exercise plan you have been following in the gym without much success, and reinvigorate your fitness journey. Here are some tips you can follow:

• Do not rest for more than 30-60 seconds between exercises.
• First, perform one set of each exercise and then repeat the second set in the same sequence to make it rounds.
• Try to complete the entire workout in 30 minutes.
• For strength training, perform five exercises for 1 minute each and 30-second rest in between. In aerobic exercises, you can practise 10 exercises for 1 minute each with 30 seconds of rest.
• Increase the pace and weight as per your strength.
• If you’re a beginner we suggest you not try circuit training as it is a high-intensity workout.
• If you feel dehydrated while exercising, stop for a few minutes and take a sip of water.
• To prevent workout injuries or muscle strain perform this workout under someone’s supervision or in a group.
• There are many styles to perform this routine, you can always make your own circuit with a combination of exercises.

Circuit training is an intense workout routine that helps in faster muscle growth and benefits overall cardiovascular health. If you have a lot of space in your home you can easily add this routine to your daily routine as well. Circuit training, however, can become even more enjoyable when done with a group of fitness enthusiasts to make it competitive.

Also read: How to build a home gym