Circuit Training

Circuit Training

Circuit training is a way to workout that cycles through many exercises that target different muscle groups.

It aims to build endurance and strength simultaneously while holistically strengthening your body. Circuit training can be customized, and involve a wide range of exercises depending on the training purpose and the person training.


Circuit training was initially developed in 1953 in England. It was developed by G.T. Anderson and R.E. Mogan who were looking to create a workout that intelligently arranged exercises to strengthen the entire body.

The exercise has become increasingly popular both for those training for athletics and for those trying to keep up with their physical fitness. It has evolved to generate a variety of variations, as the circuit can pair together any variety of exercises that best fit the person doing them. The most common exercises to incorporate in circuit training are those that target multiple muscle groups. For instance, dumbbell squats, burpees, tuck jumps, pushups, and bicycle crunches, to name a few.

The Basic Formula

When building a circuit workout, there is somewhat of a formula. You should have a time limit in mind, and take one-minute breaks between each round. You should select one upper body exercise, one lower body exercise, one core exercise, one compound exercise, and one cardio exercise.

Today, circuit workouts are commonly used in CrossFit, which is a chain of gyms based on the mentality that everyone can be fit. CrossFit utilizes circuit training to create short but intense workouts that can be done in a short period of time. They are also useful because they can be done with many people because it allows you to circle through stations and equipment.

The Many Perks

There is a wide range of benefits of circuit training for people of all different types. Holistically, it boosts your metabolic speed and helps you burn fat at a much faster rate. It’s also is suitable for beginners because it allows you to customize your own exercises based on what you know works for you and your body.

Additionally, individual variations of circuits can be done at home or even on vacation, as you can customize them to involve the equipment that you have or even no equipment at all.

Many athletes also use circuit training to train for their sports. They can create a circuit that is specific for their sport and works to strengthen the muscles needed for those particular motions. It also is mainly effective for athletes because so often athletes have a muscle imbalance where the muscles that they specifically use for their sports are disproportionately strong, or their body is unsymmetric. For instance, volleyball players tend to have a much stronger dominant hand to the point that it can be dangerous or painful for their back or side. By encouraging circuit workouts, this can be negated as they can focus on strengthening their whole body together despite the extra reps that one side may receive.


Circuit workouts are incredibly useful when working to build your entire body together. They are also effective because they can be customized to fit specific training purposes and particular bodies. More and more fitness programs incorporate them because of these benefits, and more.

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