Shake Things Up

Looking for a way to infuse your fitness routine with some new energy and excitement? Whether you're a seasoned athlete or just getting started with physical activity, circuit training is a great way to challenge your body in a variety of ways while boosting the fun factor.

What Is Circuit Training?

A typical circuit training workout includes about 8-10 exercise stations. After completing a station, instead of resting, you move quickly to the next station. A muscular strength and endurance circuit alternates muscle groups, such as upper body, lower body and core, so little or no rest is needed in between stations. This article focuses on another form of circuit training: aerobic + strength. This type of circuit alternates 1-2 sets of resistance exercise (body weight, free weights, dumbbells, kettle bells, bands, etc.), with brief bouts of cardiovascular exercise (jogging in place, stationary cycling, rowing, etc.) lasting anywhere from 30 seconds to 3 minutes. Depending on your goals and the number of circuit stations, you can complete 1 or more circuits in a 30-60 minute session.

Advantages of Circuit Training

Boredom and time constraints are frequently cited reasons for giving up on a fitness routine. Sound familiar? Circuit training offers a practical solution for both. It’s a creative and flexible way to keep exercise interesting and saves time while boosting cardiovascular and muscular fitness. You’ll burn a decent amount of calories too—in a 1-hour circuit training session, a 150-pound person burns about 308 calories at a moderate intensity; and 573 calories at a vigorous intensity. Because the exercises can be performed in any sequence, you can create an endless number of combinations and design every workout to match your mood or specific training goal. Participating in a group circuit-training class is a great way to discover new exercises you might not have tried on your own.