top of page

Circuit training

Circuit training consists of performing several exercises done in sequence, with a reduced or even zero recovery. This type of training is usually composed of 6 to 10 exercises, each performed for a certain number of repetitions or for a certain time. Circuit training is an excellent way to improve mobility, strength and endurance.

It is an interesting method for those who want more dynamic training to lose fat mass and improve metabolism in general, cardiorespiratory adaptations and muscular endurance. It all depends on the exercises, duration and sequence. There are several issues to take into account when drawing up a training plan, the best of which will always be to speak to a professional to indicate the best options for each case. It is important to realize that the control of the variables of this training assumes a vital importance to achieve the results:

Choice of exercises : Select movements in which the practitioner masters the technique and avoid some of too high complexity so that there are no breaks in rhythm / intensity;

Sequence of exercises : In general, try to start with the most demanding ones, which include more joints and large muscle masses. If your goal is to lose fat mass you must alternate muscle groups but if you want to increase muscle endurance then you must add exercises for the same muscle group and achieve superior localized fatigue;

Number of exercises : Normally, it is defined according to the desired total time for each circuit. For example, if the target for 6 minute laps and each exercise has 50 seconds of work with 10 seconds of rest, 6 exercises will be selected. Beginners should try to make circuits shorter or with more breaks to recover and increase the activity time depending on the answer given by the practitioners;

Repetitions / working time : The programming of each task / exercise can be done taking into account a certain activity time or number of repetitions. Both are valid and have specific advantages. In my case, I prefer to define a methodology by time as there are several applications with chronometers in which you can define the number of exercises, working time and recovery that will be of help during a session;

Recovery / transition time : It depends on the intensity of the exercises and the desired stimulus. It may be non-existent, forcing you to start each task immediately after completing the previous one, and getting rests of 20 to 30 seconds. Since the adaptations sought are often related to metabolic issues, we should not exceed 30 seconds, so it is essential that you have all the material available near you. For example, in times of greater attendance to the gym, avoid including machines or exercises with materials that have a great use.

Circuit training benefits

  • Good time management, as it is a protocol that allows effective training with 30-45 working minutes;

  • Variation of exercises and training dynamics leads to greater motivation;

  • It allows a greater caloric expenditure due to the reduction of rest times between exercises and to the alternation of requested muscles (suitable for weight loss);

  • Increased cardiovascular, respiratory and metabolism capacity;

  • Very adapted to improve the general physical condition.

Basic resistance circuit example

Start with a warm-up of 10 to 15 minutes of running and then perform the following exercises in order. Move quickly from one exercise to the next, but don't execute them too quickly (don't hinder the technique to execute them in a hurry).

​

  1. Run about 400 meters at medium pace;

  2. Do 10 push-ups;

  3. 35 abdominal crunch;

  4. 15 burpees;

  5. 15 push-ups;

  6. 30 squats with body weight (fast);

  7. Run about 400 meters again, this time at a higher pace;

  8. 15 squats with shoulder press at the end (with dumbbells);

  9. 20 low back extensions;

  10. 15 dips in a bank or a box;

  11. 15 lunges for each leg;

  12. Run again 400 meters with an even more intense pace;

  13. Repeat steps 2 to 12 again (for 2 circuits in all) and to finish, 15 minutes of light running

I hope you enjoyed this article and that you wanted to try this type of training. If you never try to train in this way, then I challenge you to do my basic circuit example. I'm waiting for your feedback !

  • Instagram - Black Circle
  • Facebook ícone social
  • YouTube
bottom of page