Circuits come in many varieties and movement philosophies. While there are entire gyms created around the principles of circuit training, you can bring home the style that best serves your interests, workout goals and budget.

New research in IDEA’s Fitness Journal shows the best strategy for sculpting muscle, losing weight and cardiovascular benefits (i.e. getting a healthier heart) in the most time-efficient package is through circuit training.

Amp Up Endurance Training 

Circuit training is a form of body conditioning or endurance training or resistance training using high-intensity. It targets strength building or muscular endurance. An exercise “circuit” is one completion of all prescribed exercises in a specific program. When the first circuit is complete, one begins the set of exercises again for the next circuit.

The program was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.

Adapt Circuits to Your Fitness Level

These days, there are literally hundreds of different combinations of exercises that will test your muscle endurance and prevent exercise boredom – and they can all be grouped under the heading of “Circuit Training.” Outside of using clubs that are devoted to circuit training, you can customize outdoor recreational equipment, or even try a more compact version in your garage or home gym with basics like dumbbells and a jump rope.

Because of the adaptability of circuits, our fitness experts can also design stations that jump from an upper-body exercise (like a bench press) to a lower-body exercise (like a barbell squat or lunges) to a core exercise (such as sit-ups, crunches, or tossing a core ball).

The point of circuit training is to proceed between the strength components of the routine with stops between each exercise for a minute or two on a cardio exercise like an elliptical machine or even a jump rope, say our experts at Premier Fitness.

The fact that there is little or no rest between exercises means that your heart rate will remain at an optimal fitness level. This way you’re getting a serious cardio-vascular benefit while strengthening the muscles you target. Personalizing the circuit to your individual goals and exercise preferences means that you’ll get the results you want and boredom is a non-factor.

High-Intensity Cardio-Strength Exercises 

Another excellent example of circuit training, according to the American College of Sports Medicine is “high-intensity  training using body weight as resistance. This approach combines aerobic and resistance training into a single exercise program lasting approximately seven minutes. Participants repeat the 7-minute program 2-3 times, depending on the amount of time they have to exercise. This exercise blast is intense – but also highly effective in burning calories and toning muscles in a very condensed time-frame.

Example: Gym Circuit Training at the Gym (25 – 30 minutes)

Ever-popular Body Pump classes are built around the theory of circuit training, and so are many versions of Cross Fit classes. According to research, “Continuous circuit training protocol at weight stations (without any aerobic element) also elicits a satisfactory, low-end cardiovascular response.” (It means you’re getting an excellent strength workout on machines plus a mediocre cardio workout – but still hitting both.)

Get all the benefits with Home Gym Circuit Training!   

Example: (25-30 minute exercise routine) 

1. Warm up 3-5 minutes with high knee lifts and arm swings or jumping rope
2. Incline Bench press on home gym machine (60-90 seconds)
3. Jumping rope (2 minutes)
4. Leg extension attachment on home gym (60-90 seconds)
5. Jumping rope or rapid marching in place (2 minutes)
6. Lat pulls off high pulley station on home gym (60-90 seconds)
7. Jumping rope or in place marching (2 minutes)
8. Leg curl attachment on home gym (60-90 seconds)

Perform entire series two to three times in order, then stretch

We can show you how to set up an incredibly effective circuit training routine in your home by investing just a few dollars in fitness accessories like a stability ball and/or a jump rope. Contact one of our specialists for a phone consultation or to schedule an onsite visit.

If you have unused fitness equipment taking up space, we buy gently-used equipment and maintain an inventory of second-hand exercise equipment for our budget sensitive customers. Call Premier Fitness Source today for a professional consultation geared toward helping you achieve your personal fitness goals.