What Is Circuit Training? A Complete Guide for Athletes

If you need a good sweat when you exercise, circuit training is an option. Circuit training is a series of exercises that involve little or no rest between repetitions. You repeat the circuits of exercises multiple times. Any exercises, from cardiovascular to free weights to body weight, can be performed as a circuit. The goal is to improve your aerobic conditioning and your strength. 

The benefits of circuit training are that you can perform both aerobic exercises and strength training exercises simultaneously. The intensity of a circuit training exercise allows for shorter workouts that can be as effective as longer workouts in terms of burning calories and building muscle. Circuit training is meant to push your limits, so always consult with your physician before starting a new exercise program.

The History of Circuit Training

Circuit training was first documented by R.E. Morgan and G.T. Anderson, scientists from the University of Leeds in England in 1953. Morgan and Anderson published a series of articles on the subject. Morgan and Anderson’s first circuit was 9 to 12 exercises done with 15 to 30 seconds of rest and 8 to 12 repetitions at each station. Circuit training could be done with or without weights. 

For years, the military used circuit training for their soldiers. It was also used in the 19^th century in Europe’s gymnastic classes. Any type of sequential movement with short rests is circuit training. Kids that stop and go during recess are engaging in a form of circuit training.

Common Circuit Training Exercises

Any exercise can be used for circuit training. However, some exercises have cardio and strength components built into them. Those dynamic exercises make them ideal for a circuit. Below are 5 common circuit training exercises:

• Burpee: A burpee is a combination of a jump squat, a plank, and a pushup. Start with your legs shoulder-width apart and jump with your legs extending behind you. Do a pushup then move into a squat position and jump as high as you can. These moves are done consecutively. A burpee works your core muscles. 
• Jumping Jacks: Start with your arms by your sides with your feet together. Jump in the air and lift your arms over your head. Touch your hands together at the top of your leap while spreading your legs to shoulder-width apart. Return to your original position. Jumping jacks work your shoulders and core.
• Mountain Climbers: Start on the ground with both hands on the floor. Your arms and legs should be fully extended. Pump your legs as close to your shoulders as possible as fast as you can. Mountain climbers strengthen your glutes and thighs. 
• Squat Jump: Start with your back straight, your legs wider than shoulder-width apart, and your elbows on your thighs. Your bottom should be parallel to the floor with your elbows resting on your thighs. Jump from that position as high as possible. Squat jumps work your glutes, hamstrings, quadriceps, and calves.
• Walking Lunges: Start with your hands on your hips and step forward with your right foot. Plant your right leg straight on the ground while your bending left knee. Dip down and touch your left knee to the floor. Repeat that movement, starting with your left foot, for one full lunge. Lunges work your hips and core.

Getting Started with Circuit Training

For a beginner’s set of circuit training, you can start by just using your body weight. As you progress, add weights, and decrease the amount of time between sets. You can also increase the number of sets. As you improve, move between the circuits without rest. The circuit below is meant to be done in a progression. That means you do all 7 exercises first and then repeat the circuit. You should do around 40% of your maximum for each weightlifting exercise. Below are workout plans for a strength workout and a cardio and strength circuit.

                                                Full Body Strength Circuit

                                              Cardio and Strength Circuit

There are multiple ways to design your circuit training. You can also use resistance bands, do plyometric exercises, and use machine weights or kettlebells.

Types of Circuit Training Exercises

The purpose of high-intensity circuit training exercises is to build endurance, strength, and to help increase your cardiovascular capacity. Below are 3 different methods to use when you’re circuit training:

• AMRAP: AMRAP (As Many Reps as Possible) is when you perform as many rounds as possible of an exercise in a set time. For instance, maximizing the number of jumping jacks you can do in 30 seconds is the AMRAP method. The goal is to perform at a high-intensity level for as long as possible.
• HIIT: HIIT (High-Intensity Interval Training) is when you exercise in intense bursts for short periods of time, rest briefly, and then resume exercising. HIIT is designed to help with your cardiovascular fitness. For HIIT to be effective, you should exercise at 80% of your maximum heart rate.
• EMOM: EMOM (Every Minute on the Minute) is a high-intensity workout where you stop exercising after you’ve achieved a set goal. You restart after the minute ends. For instance, if you’re doing 100 pushups in 5 minutes, your goal is 20 per minute. If it takes 45 seconds to finish 20 pushups, you have 15 seconds to rest. 

How to Choose the Right Gear

When you’re performing exercises at maximum intensity, you should have the right workout gear. You want to feel comfortable and not worry about what you're wearing. A sweat-wicking workout shirt that fits loosely with good support is important. For women, a high-impact sports bra should give you enough support for high-intensity workouts. Shorts or leggings that have good ventilation are helpful. Your shoes should have plenty of support and be versatile so they can be used for weight training, high-intensity exercises, and running. 

If your time is limited and you like intense workouts, circuit training is a good option to build strength and increase your cardiovascular capacity.