Introduction: What is circuit training?

As the name suggests, circuit training is a workout style in which you rotate through many exercises. The exercises (typically between 5 to 10) are selected in a way that every exercise targets a different group of muscles. This way, you will strengthen almost all the major muscles in your body. 

Usually, there is minimal rest given in the circuit training. As a result of this, your muscular strength and endurance are pushed to their limits. You might have already done circuit training exercises in camp-style training in your school but might not have realized that you are actually doing circuit training exercises

How It Works

In the circuit training for beginners, you quickly move through 8 to 10 exercises with almost no rest between each exercise. Exercises like jump rope or biceps curls are supposed to be done for 60 seconds. Exercises with lower intensity can be done for even up to 3 minutes. 

You can switch between exercises, equipment, upper body workout, and lower body workout to keep things interesting. And remember, just because you have to do the exercises without rest does not mean that you can do them the wrong way. Take the help of a trainer if you think that you can’t do exercises in your workout at home for straight 20-25 minutes. 

Why Circuit Training Exercises?

Now you might be wondering that there are already so many types of exercises and training programs. Why should you try another one? Here are some unique benefits of circuit training that will make you realize that you should do it right away:

  • It Busts Boredom

A large number of people stop going to the gym because they do not feel the ‘kick.’ If you also find yourself watching the clock while doing the same exercise again and again, circuit workout is perfect for you. It will shape your dull routine and bring back your interest in workouts. Among other benefits of circuit training, the best benefit is that you can customize it according to your interest. You can give yourself challenges and break your own records. 

  • Efficient At Burning Calories

When it comes to burning calories in a short period of time, there are only a few workouts that can compete with circuit training. Unlike most other workouts, circuit training workouts include a post-workout recovery period in which your body requires more energy and hence burns calories at a fast rate. As compared to regular exercises, circuit training can burn somewhere between 8 to 15 percent more calories. 

  • Increases Your Muscular Strength

Just because it is efficient at burning calories does not mean that circuit training for beginners can not increase your muscle mass and strength. If you make a perfect circuit training plan, you will end up pushing your muscular strength. 

Types Of Circuit Training

There are various types of circuit training that have different goals. Do a mix and match of these different types of training and you will end up with a perfect body. Here are the main types of circuit training exercises that you should add to your full body circuit workout:

  • Flexibility: If your body is losing its flexibility over time, circuit training can help you change that. You can add flexibility focusing exercises in your circuit training program and stretch your body. 
  • Aerobic: As you can guess, when you move quickly through a number of exercises, you will also do a cardiovascular workout. There is a special place in the circuit training program for exercises like jumping rope, going up or downstairs, and jogging in the same place.
  • Strength: We touched a little upon this earlier. Circuit training can also help you build muscles. An ideal circuit training workout includes exercises such as push-ups, dumbbells, or strength training machines. Since flexibility and aerobic exercises are also included in circuit training, you will not build fatty muscles with circuit training but only lean ones. 
  • Sport: Usually, sports-oriented exercises are not added in the circuit training program but you can modify it if you are an athlete. As we have already mentioned, circuit training is going to engage your body in every way possible. 
  • Low Impact: As a beginner, all these names might be overwhelming for you. What if you can’t lift heavyweights? What if you don’t have enough stamina for aerobic exercises? Well, circuit training leaves no space for worries. You can also make your own circuit training workouts with low-impact exercises. 

Circuit Training Precautions and Safety Guidelines

Before jumping straight to exercises, you should first read the following precautions and safety guidelines: 

  • If you have any heart problems and you want to add intense strength and aerobic exercises in your upper body circuit workout, you should first consult a doctor. 
  • Some diabetic people experience a dip in their blood sugar level when they exercise. If you also experience the same, you should ask a doctor what to do in such a situation.  
  • People with arthritis should go with only low-impact, lower and upper body circuit workout. Exercises like jumping-jack should be avoided to ensure that you do not put pounding pressure on the joints. 
  • Do not try circuit workout until you have completely recovered from a knee or a back injury. If you still want to try it, consult a physiotherapist first. He or she will be better able to suggest to you the kind of lower body circuit workout that will not hurt your injury. 
  • Instructors and trainers have the required knowledge and experience about upper and lower body circuit workout. If you have any type of physical limitation, you can consult professional trainers and they will suggest exercises that will tone your muscles and pump your heart. 
  • Pregnant ladies should also consult their doctors before doing a full body circuit workout. A doctor can suggest exercises that will not overheat your body. 


Circuit training is a flexible workout that can be modified according to your personal goals; you can make it intense or low impact. When you have such an impactful workout at your disposal, why not use it to get the much-desired body?

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