Circuit Training

Circuit Training Basics

What do you get when you cross an intense weight workout with an equally demanding cardio routine? Circuit training.

This is fast-paced weight training where you move from exercise to exercise -- sometimes running from one to another -- without taking a break.

Many exercises focus primarily on strengthening or cardiovascular activity, but circuit training combines both. You get to build up your muscles and your heart.

Instruction is typically offered in small groups. Each activity is brief, in some cases lasting as little as 15 seconds. Then you move right on to the next station, without resting so you keep burning calories and working your heart.

Activities range from weight machines to exercise bands to dumbbells to calisthenics. There may be several dozen stations, with a session lasting half an hour or so.

Upside of Circuit Training

This is a wonderful workout to liven things up if you're feeling stale from doing the same-old, same-old.
Circuit training is also the ideal routine if you're short on time.
The wide variety and energetic pace prevent boredom.
You go at the level of intensity that’s right for you but can still enjoy the motivational aspects of a group setting.
Check out a circuit training DVD you can do anytime you feel like burning fat and working up a sweat.

Downside of Circuit Training

Although you'll build moderate amounts of strength and burn some calories with circuit training, it's not a pure form of either one.
Slower, heavier strength training is better for building strength, and traditional aerobic workouts are better for burning calories and improving your cardiovascular fitness.
Depending on the size and speed of the class, an instructor might not have enough time to check each participant’s technique and form thus increasing risk of injury

Is Circuit Training for You?

This chart can help you see how circuit training fits your goals and lifestyle concerns.

Body Parts Worked	Just about everything – skeletal muscles and bones as well as cardiovascular system.
Calories Burned	About 544 an hour for a 150-pound person, 726 for a 200-pound person.
Gear	Regular workout clothes and a way to measure your heart rate or effort level.
Location	Weight machines, free weights and any other equipment that can be used for weight training. Can be done at home or a gym.
Time	20-60 minutes one to three times a week.
Schedule/Flexibility	Can fit even a busy schedule.

Circuit Training Tips

Try a "super" circuit: Alternate one minute of an aerobic exercise such as jump rope, stepping or stationary cycling with 15 reps of a weight-training exercise.
Don't forget to take your heart rate every 15 minutes or so, or at least rate your effort on a scale of 1-10 so you don't overdo or underdo it.
Many gyms have a circuit of weight machines so you can simply move from one to the next.

Liz Neporent, MA on Circuit Training

When starting out with circuit training, you can benefit from an instructor’s expertise. You’ll want to master the basics, such as using safe techniques and monitoring your heart rate. Then you can continue on your own, increasing repetitions, weights and intensity as appropriate.

You can also adapt circuit training to a home workout routine that doesn’t need expensive equipment. You can gear it toward a favorite sport or activity, such as martial arts or bicycling.

iVillagers on Circuit Training

"I joined Curves for Women after a long time of no exercise at all. I am feeling great and the inches are melting off. Curves is quick and convenient and there are women of all shapes and ages participating, so I don't feel like I am in a room full of narcissistic women." -- iVillager nanieb

"I did circuit training four to six times a week for three months and I didn't lose any weight or inches. I enjoyed the workouts, but I guess circuit training doesn't work for everyone." -- iVillager mermaidude

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