What Is It? Create profiles fro personalise content. Exercise Reps Rest Rounds Goblet trainijg 15 90 secs Circiit rounds 3 - 5 Artificial sweeteners Improve muscle tone and definition 15 90 secs between Metabolism-boosting tea 3 - 5 Gorilla row Circuit training for overall fitness 90 fitnfss between rounds 3 - overaall DB press 10 90 secs between rounds 3 - 5 KB halo 20x each direction 90 secs between rounds 3 - 5. For this routine, perform rounds of the exercises listed above, with reps per exercise. Gym Cardio Workout. Circuit workouts are a style of training where you cycle through several different exercises that target all different muscle groups, usually without resting in between each move. To create an effective circuit training routine, consider your fitness goals and the muscle groups you wish to target.

Circuit training for overall fitness -

C ircuit training can be great at improving conditioning, helping your cardiovascular function, improving overall health, and even leading to fat loss. One study looked at three groups of people:. One group did 12 weeks of endurance training, another group did 12 weeks of low-intensity circuit training, and a third group did 12 weeks of high-intensity circuit training.

The low-intensity group differed from the high-intensity in that they completed more reps with lighter loads. The endurance group completed about 30 minutes of traditional, steady-state cardio.

The high-intensity circuit training group improved in almost every health marker more than the low-intensity group and the endurance group.

This goes to show the benefit that a high-intensity circuit program can have on your overall wellness. Although circuits require a lot of energy expended over a shorter period of time, the results will speak for themselves.

Although the gym is supposed to challenge your physical prowess, it also becomes a mental came to a large extent. Getting bored doing the same thing over and over again, constantly watching the clock, and zoning out between sets are things that happen to the most devoted of us.

S witching up exercises and equipment is a good way to decrease this boredom, but circuits work especially well. Warming up will get your blood pumping and your muscles relaxed. This will improve your performance and help you avoid potential injuries. The circuits below use minimal equipment with some workouts being completely bodyweight.

This should allow you to do them anywhere you want. However, some pieces of equipment will always help, especially when it comes to increasing intensity and developing strength.

This is one of the better ways to get lean and quickly burn body fat. Complete around 5 minutes of cardio beforehand, and some stretching to warm up enough. Each of these exercises should be done over 30 seconds, with about 10 seconds of rest time between each movement.

If not, work your way up to completing three circuits back to back. Take a few minutes of rest between each circuit. Once again, remember to warm up with some cardio beforehand. Stretching is also a good idea. This circuit should be completed at least twice, with it taking around 10 minutes to finish.

This circuit will require you to count your reps , so you may finish your workout sooner or later than expected. Regardless, push yourself as hard as you can.

This is an entirely bodyweight circuit making it ideal for home workouts. This means performing each exercise as many times as you can in the span of 40 seconds. Try to complete 3 to 5 cycles of this circuit.

This circuit requires some actual equipment and technical lifts, but not too much. For the later rounds, you can slightly reduce the rep counts but keep the same amount of weight. Try not to rest in between exercises or at least no longer than it takes for you to get from one to the other but take 2 to 3 minutes of rest between rounds.

A cool-down can be anything from easier aerobic work, to some simple stretching or foam rolling. Gradually cooling down your body allows your blood to continue circulating, preventing it from pooling up in your veins. Cooling down consistently after your workouts will lead to faster muscle recovery and greater flexibility.

In the long run, this means that your performance will also increase in your actual workouts. Incorporating stretches into your workouts will have further benefits. For example, if your goal is weight loss, a circuit of cardio exercises is going to be all you need—movements that require a lot of moving around or explosive actions.

On the other hand, you might instead want to get toned and get strength gains. You might further want to break this down between upper body and lower body workouts.

For example, pull-ups are a bodyweight pull movement while push-ups are a bodyweight push movement. If your goal is simply general fitness, feel free to combine 3 to 5 exercises including cardio, an upper body exercise, a lower body exercise, and a compound movement.

But if you want a more specific target, choose exercises that mainly hit one part of your body. The less time you give yourself, the harder you should be pushing.

This largely depends on how much time you have to spare and how hard you want to work—circuits can range anywhere from 10 to 45 minutes. But of course, remember to give yourself enough rest between circuits so that you can still maintain technique and form by the end. Circuits are one of the best and most interesting methods of working out.

But remember that you will be putting in a lot of work during a relatively short duration of time. This means that you need to give your body commensurate amounts of rest—overworking your muscles is going to plateau your gains.

This is a common mistake made by beginner lifters because it seems so counterintuitive to physical development. While protein is the most important when it comes to muscle gain, good sources of fat and carbs are also usually necessary for optimal performance. But once you do, a well-implemented circuit training routine can turbocharge your gains and take your physical fitness to new heights.

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Whether you choose to perform circuit training at home or join a class with a personal trainer, this exercise method will undoubtedly elevate your fitness journey. Circuit training workouts offer a dynamic and efficient approach to achieving your fitness goals. By combining strength training and cardiovascular exercise, circuit training provides a comprehensive full-body workout suitable for individuals of all fitness levels.

Incorporating circuit training workouts into your fitness routine can be a game-changer, and Chuze Fitness is the ideal place to kick-start this transformative journey.

With its state-of-the-art facilities, certified trainers, various fitness classes , and welcoming atmosphere, Chuze Fitness offers the perfect environment to push your limits and elevate your fitness. Embrace the versatility and efficiency of circuit training, and discover the remarkable improvements in your strength, endurance, and overall well-being.

Find a gym near you today and feel empowered. Reviewed By:. Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

What is Circuit Training? The Benefits of Circuit Training Circuit training offers a plethora of benefits that contribute to overall fitness and well-being.

This efficiency is ideal for individuals with busy schedules who want to maximize their workout sessions. Improved Cardiovascular Health: The combination of strength training and cardio exercise in circuit training helps improve heart health and increases your aerobic endurance.

Enhanced Muscular Endurance: By performing high repetitions with minimal rest, circuit training enhances muscular endurance, enabling you to perform daily activities with ease.

Increased Strength: As you challenge your muscles with resistance training exercises, you gradually build strength and muscle mass. Versatility: As stated earlier, circuit training can be adapted to suit various fitness goals, such as weight loss, muscle toning, or performance enhancement.

Flexibility: Whether you prefer bodyweight exercises or incorporate equipment like dumbbells and jump ropes, circuit training allows for a wide range of exercises and variations. Designing Your Circuit Training Routine To create an effective circuit training routine, consider your fitness goals and the muscle groups you wish to target.

Perform movements like arm circles, leg swings, and high knees for minutes. Select Your Exercises: Choose exercises that target different muscle groups. Combine a mix of bodyweight exercises like squats, push-ups, and lunges with weighted exercises like biceps curls and overhead presses using dumbbells.

Set the Timer: Determine the duration for each exercise, usually around 30 seconds to 1 minute. Plan the Circuit: Arrange the exercises in a sequence that allows you to transition smoothly from one exercise to the next. Consider alternating between upper body and lower body exercises to give specific muscle groups time to rest.

Perform the Circuit: Begin the circuit by performing each exercise for the designated time. Move from one exercise to the next with minimal rest between them. Take Rest Breaks: After completing the entire circuit, take a short rest period of minutes before starting the next round. Aim to complete rounds in total.

Bodyweight Squats 30 seconds Stand with feet hip-width apart and lower into a squat position, keeping your knees in line with your toes. Dumbbell Biceps Curls 30 seconds Hold a dumbbell in each hand, palms facing forward.

Jump Rope 30 seconds Grab a jump rope and jump with both feet, aiming for a consistent rhythm. Walking Lunges 30 seconds Take a step forward with your right foot and lower into a lunge, ensuring your knee forms a degree angle. Burpees 30 seconds Start in a standing position, then squat down and kick your feet back into a plank.

Plank Hold 30 seconds Get into a plank position with your elbows directly under your shoulders. Mountain Climbers 30 seconds Start in a plank position and bring one knee towards your chest, then switch legs in a running motion. Circuit Training at Home If you prefer working out in the comfort of your home, circuit training is a great option.

Triceps Dips 1 minute : Sit on the edge of a sturdy chair or step with your hands placed beside your hips. Lower your body towards the ground, then push back up.

Alternating Reverse Lunges 1 minute : Step back with your right foot and lower into a lunge, then alternate legs.

Circuit training overal quickly rotating through a series of exercises targeting different areas Clrcuit the body. You can Circuit training for overall fitness it at the gym, at home, or during a class. This form of exercise is growing Green tea and prebiotics popularity because it tdaining cardio rtaining strength training Circuit training for overall fitness for a quick, efficient workout. With most workouts lasting less than 30 minutes, many people are ditching their traditional workouts for circuit training and are seeing major results. Circuit training is a type of training that involves rotating between several exercises that target different muscle groups with minimal rest in between. Usually, circuits range from 8—10 exercises, but that varies based on the goal of the class, time available, and experience levels of the participants. Once all exercises have been completed, you may rest for 1—2 minutes, then repeat the exercises.