Benefits of Circuit Training

› Benefits of Circuit Training

Here are some benefits of circuit training, it’s a great way to strengthen many different muscles, build up your personal endurance and with the combination of strengthening exercise and aerobics it’s a great cardio workout.

By doing strength training with short spurts of aerobic exercise this is another benefits of circuit training to help you build muscle, burn calories and fat.

Most circuit training usually consist between 10 to 12 repetitions of strength training exercise followed by short period of rest.  

If your focus is to get more endurance, switch the rest period to some cardio for a set period of time.

During the circuit training you have a choice while doing the aerobic section, you can do a fast walk or an high intense running or even jump rope for examples.

If you do choose a shorter aerobic make sure it’s at a higher intensity.

Similar to interval training, the benefits of circuit training combines both anaerobic workout in the form of the strength training and aerobic routines like a brisk walk or jogging.

Doing interval training has all types of aerobic forms which includes spurts of high intense activities like sprinting or running, while doing the sprint or run, the routine anaerobic.

While interval training focuses on aerobics training, the benefits of circuit training focuses more on the anaerobic strength training with squirts of aerobic or periods of rest if it's just a strengthening workout.

If you are just starting out, another benefits of circuit training can includes 4 to 5 strength exercises with spurts of exercises(for endurance) or short periods of rest in between.

If you have been working out try the intermediate or advanced workout, you would add an extra strength training. At this level you can add between 6 to 12 different strength exercise.

Below are some examples or some circuit workouts for begins, intermediate and advance.

Benefits of Circuit Training - Example # 1

Before you begin any of these circuit training, make sure to warm up and stretch.

The first examples use resistance band exercises for the strength training.

If you prefer you can use dumbbell or a home gym or just use your own body weight. 

The second example does use dumbbell weights, but if you like you can substitute the dumbbells with resistance band or your own body weight.

For the examples below are for beginners.

Each workout example are adjustable to make them an intermediate or advanced level routine.

Benefits of Circuit Training - Example # 1

Exercise Duration Explanation
Warm Up 5 Min Walk or jog in place for about 5 minutes and stretch before starting your circuit training routine.
Squats 1 min Stand on bands so tension begins with hands by shoulders and in a squatted position.   Stand up; keeping hands by shoulders, performing as you would a barbell squat.  

As you come back up, tighten your glutes to get the most from this move.  Repeat for 60 to 90 seconds.
Rest (Jump Rope)
1 min For a typical circuit, use this 60 seconds for a rest period.

If you are doing an endurance circuit, jump rope for a one minute.

Using a jump rope or without a rope, jump with both feet together about an inch or so off the floor.  
Single Leg Kickbacks 1 min Place both hands and feet on the ground in a four point position.  Place the resistance band around your right leg and hold it with your right hand. 

Now kick your right leg back and up until fully extended.  Bring your right leg back to where your knee is bent without placing it back on the floor. 

Repeat this for 30 seconds and then switch legs and repeat for 30 seconds with the left leg.
(Walk / Run)
1 min (rest)

3 min
For the endurance workout, walk in place at a brisk pace for 60 seconds.  Now run in place at a fast pace for 30 seconds.  Bring it back to a brisk walk for 90 seconds.

If you are not doing an endurance circuit, take a 60 second rest period.
Lunge 1 min Placing the resistance band under your right foot, bring the bands straight up to your shoulders. 

Place your left foot behind you with toes on the ground. Bend both knees until your right leg is even with the floor.

Stand back up to end this move.  Repeat this for 60 seconds.
(Jump Rope)
1 min Use this time to either do a rest period or jump rope.
Kick Back 1 min Get on the floor on your hands and knees. Place the band around your right foot and hold it both ends with your right hand.

Kick your right leg out and up until the knee is straight.

Do this for 30 seconds and then repeat for 30 seconds on the other leg.
1 min Use this time for a rest period. For endurance circuit, run in place at a fast pace for 60 seconds.
Cool Down 5 min If you are only doing Circuit I, then now is the time to do your cool down.  Walk or march in place for 5 minutes.  Remember to stretch your muscles after your cool down.
Total 18 min

20 min (endurance)
This circuit training workout is 18 minutes (for typical) and 20 minutes for the endurance circuit.

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The example above is focus on the lower body.Every time you do circuit, add different strength train exercise to workout different muscle.

For example, one circuit training routine can focus on tricep curls, bicep curls, shoulder raises and chest press to work out the upper body.

Here is another example which can include abdominal and core exercises in your circuit training.

You can mix and match and match any different exercise that fit your schedule and equipment. Try to mix it up during the week so that you never become bored with your workout.

Benefits of Circuit Training - Example # 2

Here is example #2 circuit training which focus on the upper body. You can use dumbbells, resistance bands or just your bodyweight you this strengthening sessions.

Exercise Duration Explanation
Warm Up 5 min Walk or jog in place for about 5 minutes.  Then stretch your muscles before starting your circuit training.
Tricep Curls
1 1/2 min Using a 2 - 5 lb dumbbell, place it in your right hand, holding your arm straight up by your ear.

Bending at the elbow, and keeping your arm next to your ear, drop your arm behind your head. Bring it back to starting position.

Do this for 45 seconds and repeat on the other side for 45 seconds.
1 min

1 1/2 min
Rest for 1 minute or Jog or run in place for 60 to 90 seconds at a fast pace for endurance training.
Bicep Curls 1 1/2 min Using 2 dumbbells, grab one in each hand. Stand with feet shoulder width apart.  Hold the dumbbells palm up at your shoulders.

Bring your arms down until the elbows are almost straight. Return to starting position.

Repeat this for 90 seconds.
(Jump Rope)
1 min Rest for 1 minute for typical circuit.

For endurance circuit, jump rope for 1 minute
Shoulder Row 1 1/2 min Holding a dumbbell in each hand, palms facing down, place feet slightly apart.

Bend and your waist with arms hanging down. Bending your elbows, lift both arms brining the weights up towards your chest. Return to starting position.

Repeat this for 90 seconds.
(Walk / Run)
1 min

3 1/2 min
Take a 1 minute rest if you are doing a typical circuit.

Otherwise, walk briskly for 90 seconds.  Now step up the pace and run in place at a high speed for 30 seconds.  Then slow it down to a brisk walk for 90 seconds.
Chest Press 1 1/2 min Grab a dumbbell in each hand with palms facing down. With elbows bent, place your hands next to your chest with elbows back and behind you.

Bring your arms out in front of you until dumbbells touch each other. Return to starting position.

Repeat this for 90 seconds.
Jump Rope 1 min If you are doing an endurance circuit, then jump rope for 60 seconds. If you are doing a typical circuit, then go to the cool down.
Cool Down 5 min Walk or march in place for 5 minutes.  Remember to stretch your muscles after your cool down.
Total 19 min

23 min

The total time for a typical circuit (with only the rest periods) is 19 minutes.

The endurance circuit training workout totals 23 minutes.

The benefits of circuit training with the above workout adds more minutes to both the strength exercise as well as the aerobics. So if you are ready to take your workout to that it to the next level, give it a try..

You can always add or substitute strength and aerobic exercise with ones of these example. For example, add some abdominal exercises to tone your stomach or you can add some back strengthening exercise. Try some jumping jacks as an aerobic step to mix it up.

Intermediate Level

The benefit of circuit training in the intermediate level is you are able to add 3 to 5 more strength training for a 1 minute period. Just don’t forget to add your rest periods in between.

You can add more upper or lower body workouts ( depending on you main focus of each workout). You can even add a combination of the lower body and upper body strength training into one of sessions by completing both of the above examples one time each.

If you want to include endurance training add 1 to 3 minutes of aerobic between each of the strength training workouts.

If you like you can do the examples twice to change your training from a beginner to an intermediate level.

Advanced Level

If you looking to take your workout to the next level, then you are ready for the advanced level. You have a choose or adding between 6 to 10 more strength training exercises to the above examples.

If you would like to combine both upper and lower body strengthening, then use the above workout and go through each circuit training. Then repeat a second time to make this an advanced workout.

Make sure to keep your rest period no more that 60 seconds. If you like you can try for a 30 second rest period for advance level.

If you looking for more endurance, add more aerobics after each strength training exercise. The aerobic segments should be between 1 to 5 minutes in length at medium to medium/high intensity. 

Another way that you can make this into advance level is to repeat the above circuit train 3 or 4 times.

Check out these HIIT Training - Interval Training if you want to try another workout.

Remember to mix up your workout to focus on different muscles each time you do a new circuit training workout. These example above only cover a few of lower and upper body toning. So be sure to add some core muscle and different moves when designing your weekly workout. 

Here is great great example below showing the benefits of circuit training workout video.

If you are looking for the best body-weight circuit exercises check these great workout videos at

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