Circuit training workouts for improving endurance and strength

Circuit training is a type of workout routine in which you perform a series of exercises without any rest in between. These exercises usually target different muscle groups and engage the entire body in the workout.

More often than not, circuit workouts are used to improve strength, cardiovascular fitness, and strength. There are various types of exercises you will find in circuit training workouts, like push-ups, squats, planks, jumping jacks, and lunges.

The idea is to perform one exercise for at least 12-15 reps before moving to the next. Usually, this type of high intensity training is used by athletes and fitness enthusiasts to improve their overall fitness.

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A full body circuit workout

Group training (Photo via Unsplash/Geert Pieters/Unsplash)

As mentioned, circuit training workouts often engage the entire body. While it may not have the same intensity of impact on the various muscle groups, that doesn’t mean that multiple muscle groups aren’t being worked.

There are various combinations of exercises you can do in circuit workouts. Here are a few examples of what full body circuit workouts look like:

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Circuit 1

Perform each exercise for 30 seconds with ten seconds of rest in between. Repeat the circuit 3-4 times.

• Squat jumps
• Push-ups
• Alternating lunges
• Plank
• Burpees

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Circuit 2

Perform each exercise for 45 seconds with 15 seconds of rest. Repeat it 4-5 times.

• Dumbbell/kettlebell swings
• Dumbbell/kettlebell thrusters
• Bicycle crunches
• Dumbbell/kettlebell chest press
• Plank with leg lifts

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Circuit 3

Perform each exercise for a minute with 15 seconds of rest in between. Repeat the circuit 3-4 times.

• Jumping jacks
• Dumbbell thrusters
• Bicycle crunches
• Dumbbell chest press
• Planks with leg lift

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It's essential to warm up and cool down before and after circuit training. While circuit training uses minimal equipment, it’s still quite exhausting for the muscles. So, it’s absolutely necessary that you warm up the muscles to activate the bigger and smaller fibers. That will help you prevent injuries and improve your overall performance during circuit workouts.

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What are the benefits of circuit training?

Benefits of circuit training (Photo via Unsplash/Chase Kinney)

There are quite a few benefits to circuit routines. The more you’re aware of the benefits of a routine, there are higher chances of you implementing the same in your workout routine. Here are the benefits:

Improves cardiovascular health

As circuit workouts include constant movement, they help with keeping the heart rate elevated. As a result, that helps with improving cardiovascular health and endurance.

Improves strength

Even though you’re not incorporating complex compound exercises, you’re combining the foundations of resistance training with cardio. That helps with building strength, if not adding mass.

Time efficient

If you don’t have enough time to work on various muscle groups on different days of the week, circuit training combines several exercises to work on multiple muscle groups at the same time. It’s beneficial to incorporate a couple of circuit workout sessions in your fitness routine.

Versatility

You don’t need to follow someone else’s workout routine. You can pick your choice of exercises, and follow them in a particular series. In fact, you should focus on exercises you feel work better for your body and muscles.

Helps with calorie burn and weight loss

Circuit training requires significant energy. Hence, the body dips into the stored calories to generate the energy required for circuit routines. When the body burns excess calories, the fat loss process is triggered.

Improves mood and energy

Exercising is well connected with mental health and releasing endorphins that have a positive impact on energy and mood. In this regard, circuit training can be particularly effective.

Boosts balance and coordination

There are certain exercises that require you to have better balance and coordination. The more exercises you incorporate into your routine, the better it will be for your muscles.

Overall circuit workouts are efficient and effective, and you should tailor them according to your health and fitness requirements. Due to its versatile nature, workout routines are accessible to individuals with varying fitness levels.