How to Do Circuit Training Right!

Loved by beginners and seasoned gym-goers alike, circuit training is a versatile and efficient workout method that packs a punch in terms of both time and results. In this comprehensive guide, the team at our women only gym in Melbourne specialising in functional movement and strength training for women will look at what circuit training is, why it works wonders for various fitness goals, and how to execute it effectively for maximum impact.

What is Circuit Training?

At its core, circuit training is a form of high-intensity interval training (HIIT) that seamlessly combines strength training and cardiovascular exercises. The workout is structured as a series of exercises, known as “stations,” each targeting different muscle groups. Participants move through these stations in a sequential fashion, performing a set number of reps or time at each one. What sets circuit training apart is the absence of prolonged rest periods between exercises, ensuring a continuous flow of movement.

Why Circuit Training Works

  • Efficient and Time-Saving: In our fast-paced lives, finding time for extended workout sessions can be challenging. Circuit training offers a solution by delivering a potent workout in a condensed timeframe. The combination of strength training for women and cardio exercises in quick succession elevates the heart rate and burns calories efficiently.
  • Versatility for All Fitness Levels: Whether you’re a fitness novice or a seasoned athlete, circuit training can be tailored to your fitness level. The variety of exercises and the ability to adjust intensity make it an inclusive and scalable option for everyone.
  • Supports Caloric Burn and Fat Loss: The dynamic nature of circuit training not only torches calories during the workout but also triggers the afterburn effect, scientifically known as excess post-exercise oxygen consumption (EPOC). This means your body continues to burn calories at an elevated rate post-workout, promoting fat loss.
  • Builds Muscle Endurance and Strength: Circuit training challenges both the cardiovascular system and muscular strength. The continuous movement from one exercise to the next enhances muscle endurance, while the incorporation of resistance exercises builds strength.
  • Prevents Boredom: The variety of exercises in a circuit keeps the workout engaging and prevents monotony. This not only makes it mentally stimulating but also encourages adherence to a regular exercise routine.

Designing an Effective Circuit Training Routine

Step 1: Set Your Goals

Before embarking on a circuit training journey, define your fitness goals. Whether it’s weight loss, muscle toning and building lean muscle, functional movement, overall fitness, or strength training for women, having clear objectives will guide the selection of exercises and intensity.

Step 2: Choose Your Exercises

A well-rounded circuit incorporates a mix of strength and cardiovascular exercises. Include compound movements like squats, lunges, and push-ups to engage multiple muscle groups simultaneously. Integrate cardio elements such as jumping jacks, high knees, or burpees for added intensity.

Step 3: Determine the Number of Stations

The number of stations in your circuit will depend on your fitness level and the time you have available. Beginners might start with 6-8 stations, while more advanced individuals can aim for 10 or more.

Step 4: Time or Reps?

Decide whether you’ll allocate a specific time for each exercise or perform a set number of reps before moving to the next station. Time-based circuits often range from 30 seconds to 1 minute per exercise, promoting a consistent tempo.

Step 5: Integrate Rest Periods

While circuit training is known for its limited rest periods, it’s essential to include brief intervals between stations for recovery. Aim for 15-30 seconds of rest to maintain the workout’s high intensity – and remember to breathe properly while you work out.

Step 6: Adjust Intensity

Modify the intensity by adjusting the duration, weight, or complexity of exercises. Progression is key for continued results, so be ready to challenge yourself as your fitness improves.

Step 7: Warm-Up and Cool Down

Always begin with a dynamic warm-up to prepare your body for the upcoming intensity. Likewise, conclude the circuit with a cool-down involving stretching to enhance flexibility and aid recovery.

Sample of a Good Circuit Training Routine

  • Jumping Jacks (Cardio): 1 minute
  • Bodyweight Squats (Strength): 1 minute
  • Push-Ups (Strength): 1 minute
  • Mountain Climbers (Cardio): 1 minute
  • Dumbbell Lunges (Strength): 1 minute
  • Plank (Core): 1 minute
  • Box Jumps (Cardio): 1 minute
  • Triceps Dips (Strength): 1 minute
  • High Knees (Cardio): 1 minute
  • Russian Twists (Core): 1 minute

Repeat the circuit for 2-3 rounds, adjusting the intensity as needed.

When it comes to all-round fitness, circuit training is great for its efficiency, versatility, and effectiveness. Whether you’re a fitness enthusiast looking to spice up your routine or a beginner seeking a well-rounded workout, circuit training offers a dynamic solution that stands the test of time.

Join our women only gym in Melbourne!

At Strong Women Can, the best women only gym in Melbourne, specialises in helping women become the happiest, healthiest, strongest version of themselves! We are ready to champion you and guide you with our professional coaches and trainers. We offer personal training and strength training for women, functional movement assessments, and all the equipment you need for a powerful circuit workout. Visit our welcoming fitness studios today!