• Circuit training is an excellent method of exercise if you want to lose weight, if you’re looking to increase your muscular endurance, and if you’re just starting a weight lifting program. Circuit training typically combines strength and cardiovascular exercises in successive fashion. You’ll alternate amongst a variety of exercises and will not have complete rest during the circuit. Improvements in endurance, decrease of body fat, and increased efficiency of mind-muscle connections are seen with circuit training. Since circuit training programs provide little rest, they are ideal for those of you looking to improve your cardiovascular fitness and burn an increased number of calories. Circuit training allows the creation of ever changing programs to constantly challenge the body and to keep exercise new and exciting.
  

• Circuit Training is Versatile

• Circuit training combines groups of exercises that typically focus on different body parts so that you’ll get active rest in between. You may start with push-ups, then move to squats, and then seated rows. This may be repeated 3 times, with reps done until failure at each 'station'. In this manner, the chest and triceps muscles are worked to fatigue in push ups on the first set, but they get to rest while you do squats and rows. In a very short amount of time, many muscles are worked and since you’re always moving, the caloric expenditure is greater than traditional non-circuit style training. Circuit training allows groups of exercisers to work out together because everyone can start at a different station. When working with a group, it is best to do the circuit for time vs reps so that everyone changes positions at the same time. Circuit training is beneficial if you have little equipment available because a circuit can be made up of body weight exercises and a few obstacles or things to lift. Circuit training can be of many flavors with the limitations being only imagination.
  

• Circuit Training Works It All

• A common circuit involves a strength exercise followed by a cardiovascular exercise and then another strength exercise. After completing the entire circuit, you’ll have done at least one exercise for each of the major muscle groups and have also done some cardiovascular training. This is the model used by most of the 30 minute fitness clubs. Circuit training can mimic a particular sport or the skills of that sport. An easy to imagine sport circuit would be boxing. In this circuit an individual may do the following: punch a heavy bag, punch a speed bag, push ups, crunches, duck under simulated punches, squats, and jump rope in between each of the above. Think about the components of any sport and use these as parts of your training circuit.

Do Some Cardio Circuits
It is possible to set up upper body or lower body only circuits, but it is best to use differing muscle groups within the circuit. In other words, do not perform a chest only circuit because the muscle is likely to fatigue too quickly. Lower body circuits can include jumping, one leg balancing/exercises, quad/hamstring/calf specific exercises. Circuits may be performed for a cardio day in which the participant does one kind of cardio for a given time before switching to the next. The circuit may be 40 minutes long and have you running on the treadmill, using the rower, jumping rope, climbing stairs, and riding the elliptical. This is a phenomenal way to burn calories while having fun! It is also exciting to add unique implements to lift during a circuit training program. Put a variety of heavy and awkward objects (bags of sand, wheel barrow, sledge hammer, water jugs) on a field. The circuit begins with a run around the field and then you’ll go to one of the objects and lift it/squat with it/jump over it or onto it for 30 seconds. Next you’ll run for 30 seconds to the next station and then repeat. After 3 stations, you’ll do 2 laps around the field. Again, a simple circuit to blast calories, strength train, and enjoy doing it.

Lower intensity and more traditional circuits can be created if you are deconditioned or have diminished strength or mobility. The idea is to keep moving from one exercise to the next so that your heart rate remains high and your entire body gets moving. In this case, speed may not need to be the focus, but good form and trying to achieve full range of motion.

Circuit training is not appropriate if you’re looking to build a lot of mass or to dramatically increase your strength. Strength gains will be seen, but the limit will be reached quickly and strength gains will plateau. A mass building and strength gain program would need more volume with higher weights than is possible with a circuit training program. Care should be taken if you are an extreme novice since you’ll need to ensure proper technique. Circuit training typically places decreased demands on the body which will be beneficial to anyone starting an exercise program, but care must be taken so that you do not comprise your safety for the speed of the exercise or due to improper technique.