Circuit training – focus on enhancing your strength and endurance!

Circuit training – what is it?

In essence, circuit training involves completing a sequence of exercises in a designated order, creating what is referred to as a ‘circuit’. Its goal is to work multiple muscle groups within a short period of time. In fact, you may see that many of your daily workouts – such as those at the gym – are based on this method.

Circuit training can combine various types of exercises – strength, endurance, mobility, and cardio. Exercises can be done either with or without equipment (kettlebells, barbells, dumbbells, parallel bars, TRX, gymnastic rings). A training circuit can either incorporate short breaks between exercises or skip them entirely, with rest taking place only after the entire circuit is finished. Exercises within the circuit are done either for a set amount of time or a specific number of repetitions.

If you’ve never tried circuit training before, you’re most likely to come across it in group classes, such as cross-training or kettlebell training. A typical session begins with a warm-up, followed by 2–3 circuits of 6–12 exercises/stations, each lasting 40 seconds. The class concludes with a brief cool-down and stretching.

Circuit training – advantages

The main advantage of circuit training is its versatility. A well-designed circuit engages various muscle groups, enhancing both strength and endurance. This is achievable due to the increased intensity of training. Strength and endurance exercises are performed in intervals. This type of exercise induces oxygen debt, which boosts calorie burning and strongly stimulates muscle growth. Circuit training also integrates various movement patterns, which positively impacts overall motor development.

Another benefit of circuit training is its highly efficient use of time.

The strict timing and lack of breaks between exercises promote focus and help you get the most out of your workout. You keep your body active by dynamically moving from one station to the next, from one exercise to another, without cooling down. This is particularly beneficial in group classes, where the presence of other participants can significantly boost your motivation.

It is also important to highlight the availability of circuit training. Circuit training includes a variety of exercises, which makes it easy to customize your workout to match your goals and fitness level. Circuit training can be performed at the gym, in a fitness club, on your own, or as part of group classes. It works well both at home and outdoors. It is a highly versatile form of training, whose benefits will be appreciated by many physically active individuals.

Circuit training – disadvantages

Although circuit training offers multiple benefits, it may not be suitable for everyone – particularly in a group class setting. Because of their relatively high intensity, even beginner-level circuit training sessions require a certain level of fitness and familiarity with basic movement patterns. A rapid pace of exercise might also hinder the development of correct technique. Although the risk of injury is minimal, the high intensity and dynamic movements may not be suitable for individuals with muscle or joint problems.

Also, circuit training might not be ideal for those seeking highly specific or targeted results. As a general fitness-enhancing workout, it doesn’t target specific muscle groups, and its flexible structure isn’t ideal for improving particular physical abilities. Also, those who thrive on setting personal records at the gym might not find circuit training particularly satisfying. In this type of work-out, heavy weights are generally avoided, and the strength exercises are designed to utilize your existing muscle mass efficiently rather than significantly increasing it.

Who is circuit training recommended for?

While circuit training has both pros and cons, its unique characteristics make it particularly well-suited for:

• Those with busy schedules – circuit training is time-efficient and convenient. Thanks to the wide range of group classes available throughout the day, you can stay active even with a hectic work schedule.
• Those eager for new experiences – circuit training is an excellent way to break away from repetitive gym routines or cardio sessions. By engaging in dynamic and varied exercises you can sustain and grow your passion for sports.
• Those training for obstacle course races – circuit training integrates exercises for muscular strength and endurance with the enhancement of various motor skills. All of this is beneficial for obstacle races, and some cross-training classes are specifically designed to prepare participants for such competitions.
• Those seeking challenges – as you progress, each circuit training session pushes your strength, endurance, and general fitness to new levels. Circuit training can serve as a gauge of your overall physical development, revealing your strengths and weaknesses.
   

Sample circuit training session

Here’s a sample training circuit that you can try at the gym or at home. This workout combines strength and endurance training, so you’ll need some weights like dumbbells or kettlebells.

Warm-up:

Boxing-style running (2 minutes) / Push-ups (10 reps) / Boxing-style running (2 minutes) / Squats (10 reps) / School Warm-Up

Basic training:

Time spent at the station: 40 seconds

Interval between stations: 0–10 seconds

Interval between circuits: 2 minutes

Number of circuits: 2–3

1. Burpees / fall and rise
2. Kettlebell swing / dumbbell deadlift
3. Alternating kettlebell / dumbbell rowing in a supported position
4. Squats with a kettlebell / barbell held in front of you (goblet squat)
5. Push-ups (regular, on the bars or TRX)
6. Lunges, either stationary or walking, holding dumbbells
7. Sit-ups / twists with a barbell / kettlebell
8. Overhead presses with barbells / kettlebells

Cool-down / static stretching (10 minutes)

_References:

1. _{Kumar D., Nara K., Dhull S., A comprehensive analysis of circuit training: Assessing the benefits and drawbacks for diverse fitness goals, Journal of Sports Science and Nutrition, 2023.}
2. _{Ramos-Campo D. J., Caravaca L. A., Martinez-Rodriguez A., Rubio-Arias J. A., Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis, Biology (Basel), 2021.}
3. _{Mola D., Trening obwodowy, Nasza Wiedza, 2021.}
4. _{Wilmore J. H., Parr R. B., Girandola R. N. i inni, Physiological alterations consequent to circuit weight training, Medicine and Science in Sports, 1978.}