Definition
Circuit training workouts are performed by rotating through a series of exercises with little or no rest between sets. These exercises can consist of weight-lifting, body-weight, resistance band or cardiovascular exercises. Each set can be completed based on time or number of repetitions. For example, if there are five exercises to complete in your workout, either do each exercise for 60 seconds or complete 15 repetitions before moving onto the next exercise. After all the exercises are complete, cool down for five minutes, or repeat the circuit one to three more times after a 1- to 2-minute rest interval. Circuit training can be tailored to your individual level of fitness and needs, making it a practical and efficient weight-lifting workout.
Exercise Order
In a circuit training, exercise order is important for maintaining strength and efficiency throughout the workout. If two exercises that work similar areas are back to back, like chest and shoulders, performance may decline in the second exercise. This can be prevented by alternating upper-body and lower-body exercises or by alternating opposing muscle groups, for example, using this order: chest, back, quadriceps, hamstrings, shoulders, calves, biceps, triceps, abs. Beginners may benefit from a total body circuit workout completed one or two days a week. Advanced weightlifters lifting three or more days a week may choose to break muscle groups into different days such as chest, back and abs on Monday, legs on Wednesday, and shoulders, triceps and biceps on Friday.
Cardio
While a circuit training workout is already higher in intensity than a straight weight-lifting workout, adding cardio bursts into the circuit will increase the intensity. According to the American Council on Exercise, higher-intensity exercise burns more calories and keeps your metabolism elevated after your workout. Cardio bursts can be in the form of jogging or sprinting, using a cardio machine such as a bike or elliptical, doing jumping jacks or performing any other form of aerobic exercise.
Gym Workout
Gyms offer numerous types of weight-lifting and cardio equipment, but if the gym is packed, it may be difficult to get the piece of equipment you need. Circuit training gives you the option of swapping one exercise for another exercise targeting the same muscle group, while still maintaining an efficient workout. For example, if the leg press machine is occupied, you could substitute dumbbell squats and still target the same muscle group.
Home Workout
When the gym is not an option, you can still get a high-intensity workout with circuit training at home or at work on your lunch break. Breaking your circuit workout into two or three segments will allow you to work out in a shorter time and burn more calories throughout the day. According to Reuters.com, breaking your workout into shorter sessions may increase the amount of fat burned throughout the workout. When equipment is not available use body weight exercises such as jumping jacks, body weight squats, push-ups, burpees, triceps dips, abdominal crunches, mountain climbers, step-ups or leg lifts.
