Circuit training, often also referred to as circuit workout, is an effective and versatile method to increase strength and endurance. It usually comprises 6 to 12 exercises performed one after another as stations. The focus is primarily, but not exclusively, on multi-joint exercises that target several muscle groups at the same time. The circuit is usually repeated 3 to 4 times, with the breaks between the circuits mostly lasting 1 to 3 minutes. Each station or exercise can be performed either with a set number of repetitions, such as 15 repetitions, or time-based, for example 30 or 40 seconds. In addition, the constant change of exercises ensures that no boredom arises and that you stay motivated.
What is circuit training?
During circuit training you complete a series of exercises arranged so that they engage different muscle groups and thus challenge the entire body. Because the exercises are performed without long breaks in between, the pulse stays elevated, which makes the training efficient from a cardiovascular perspective too. The combination of high intensity and varying exercises ensures that both muscular strength and endurance are improved simultaneously.
Circuit training is especially popular in group training as well as in team and combat sports, as it is easy to implement, or also in individual training when as many exercises as possible are to be completed in a short time. Machines, weights or other training equipment can be used in alternation, as they are each integrated into a station. This method is also time-saving, as it enables many exercises in a short time and is therefore ideal for people looking for an efficient workout. Another advantage is that circuit training can also be carried out without much effort at home or in the park – ideal for everyone who wants to train flexibly.
Physiological adaptations through circuit training
Circuit training leads to various physiological adaptations, which can differ depending on training level and experience:
- Muscular adaptations: Through the combination of strength and endurance exercises, muscular strength is increased and muscle definition improved. In addition, local muscular endurance increases, which means among other things that the muscles are better supplied with blood and can therefore work longer before they fatigue. Although, depending on the performance level, considerable adaptations in terms of muscle and strength building are to be expected with this method, these are smaller compared to traditionally structured strength-training methods. Circuit training is therefore often used as a supplement in team and combat sports, in which strength is not the most decisive performance factor.
- Cardiovascular adaptations: For beginners or people with little athletic experience, circuit training can significantly improve cardiovascular fitness. The heart becomes more efficient and endurance increases. In experienced athletes, especially those with a high endurance level, however, these adaptations are often minimal.
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Examples of circuit training
Here are three classic examples of a circuit training that set different focuses and are performed with different training equipment:
1. Strength-machine circuit (10 exercises):
- Leg press
- Chest press
- Rowing machine
- Leg extension
- Lat pulldown
- Leg curl
- Shoulder press
- Bicycle Crunches
- Calf raises on the machine
- Back extension
Execution: Each exercise is performed for 30 seconds, then the station is changed. After the entire circuit there is a break of 2 minutes. The circuit is repeated 3 times.
Free-weight and kettlebell circuit (8 exercises):
- Squats with barbell
- Shoulder press with dumbbells
- Battleropes (rope training)
- Russian Twists with kettlebell
- Lunges with dumbbells
- Bent-Over-Rows with barbell
- Side planks
- Kettlebell-Swings
Execution: Each exercise is performed for 45 seconds, then you move directly to the next station. After the circuit there is a 3-minute break. The entire circuit is repeated 4 times.
Bodyweight circuit (6 exercises):
- Burpees
- Pull-ups or inverted bodyweight rows (if a bar or similar is available)
- Lunges
- Dips (e.g. on a bench)
- Mountain Climbers
- TRX Rows
Execution: Each exercise is performed for 30 seconds, you switch to the next exercise without a break. After the circuit a break of 1 minute follows. The circuit is repeated 3 times.
The circuit trainings listed can be adapted anywhere and anytime – whether in the gym, in the park or at home. The constant change of exercises will be fun for you and will ensure that you don't get bored. Try it out and find out how it can support your fitness goals!
