Circuit Training Guide
What is Circuit Training?
Circuit training is a type of exercise programming that involves performing a set number of exercises (five to ten) in a row for a defined amount of time, then resting for a short length of time. H.I.I.T. (High-Intensity Interval Training) is sometimes mistaken for circuit training (HIIT). There are significant distinctions between the two, despite the fact that both allow a considerable level of flexibility and creativity.
Training in Circuits
- The type of exercise varies.
- It's made up of 5-10 exercises that are done in a row.
- Depending on time, perform 1-4 circuits during a workout.
- Perform each exercise for the specified amount of time or repetitions.
- To avoid overuse, each station alternates upper and lower body movements.
- Controls the level of intensity in order to ensure good technique.
- The Rate of Perceived Exertion Scale (0-10 = maximal exertion) is used. The level of effort varies between 5-8. (RPE).
- Workouts last anywhere from 20 to 60 minutes.
High-Intensity Interval Training (HIIT) is a type of high-intensity interval (HIIT)
- The workout's intensity fluctuates.
- HIITs were created to improve cardiovascular endurance.
- Perform each exercise at an RPE of 8-10 for maximum effort.
- The work-to-rest ratios are decreasing. For example, executing a Tabata-style exercise (Jump Squats): 20 seconds of labor followed by 10 seconds of rest for eight rounds.
Boredom is one of the most prevalent obstacles to exercise, as is staying motivated and consistent over time, as well as learning to program a safe regimen. When you're moving from one exercise to the next and have to focus on good technique, muscle recruitment, and counting repetitions or monitoring the time, it's difficult to get bored. You'll solve these problems and feel driven to keep continuing as you gain confidence with a well-designed circuit program.
Circuit work helps keep you from becoming bored, helps prevent unnecessary injuries, heal from past injuries, and increases cardiovascular fitness, strength, mobility, flexibility, and general body awareness and control. If you're short on time and want to improve the efficiency and effectiveness of your workouts, circuit training can help.
Please be aware that if you are not used to working out at a greater intensity, you should start cautiously and always consult a professional and your doctor before beginning any workout to ensure that it is a good place to start.
DIY CIRCUT TRAINING GUIDE
Step 1: Determine Your Timeframe
Decide how many sets, repetitions, or amount of time you will perform each exercise based on your current fitness level and timeframe.
Beginner: 1 -2 sets of 10-15 repetitions or 30 sec of work 20 sec of rest
Intermediate: 2-3 sets of 10-12 repetitions or 45 sec of work 10-20 sec of rest
Advanced : 3-5 sets or 8-12 repetitions or 60 sec of work 10-30 sec of rest
Always warm-up before beginning any exercise program, and rest a minute after each complete set of exercises
Step 2: Select Your Exercises
Select two from each group:
Upper Body Exercises
Elevated Push-Ups – Perform this exercise off your kitchen counter, chair, or coffee table before moving to the floor.
Mt Climbers
Bear Crawl Hold
High Plank Shoulder Taps
Walk-Out
Elevated High to Low Plank – Perform this exercise off a chair or coffee table if you are a beginner.
Lower Body Exercises
Squats
Stationary Lunges
Side Lunges
Step-Ups
Deadlifts
Floor Bridge
Core
Deadbug
Core Roll-Up – Perform 1/2 roll back if this exercise is too difficult.
Butterfly Sit-Ups
Forearm Plank Rock – Perform this exercise off a chair or coffee table if you are a beginner.
Side Plank Hip Drop
Single-Leg Jack Knife
Cardiovascular
Jumping Jacks
Jump Rope
Running
High Knee Skips
Lateral Hops
Side to Side Shuffle
Step 3: Putting It All Together
Below is an example of a circuit training workout by putting all the factors mentioned in steps one and two together.
Beginner: 1-2 sets or 30 sec of work and 20 sec of rest (per side where applicable)
Elevated Push-Up
Bear Crawl Hold
Squats
Deadlifts
Forearm Plank Rock
Single-Leg Jack Knife
High Knee Skips
Side to Side Shuffle
Rest for one minute after completing one round of each exercise.
