Circuit style training can improve all of your bodybuilding goals while saving you time for an efficient workout.
While we all love working out, sometimes our workout tend to be longer than we would like. The benefits of a good workout can get our energy up and improve our mindset while promoting positive gains, but dragging on a workout can be a burden on our already busy schedules. Circuit style training is one way to boost growth, get our metabolisms going, and save us time in the gym while still providing for a great workout.
Lifting big weights can also be incorporated into a circuit style workout, but of course that all depends on your goals. If you are going for max reps or sheer strength, then sticking with a few exercises to promote those big lifts is a must. But for those looking to shred and boost athletic performance, circuit style training is a great way to accomplish that.
What Is Circuit Training?
Circuit training is a style of workout performed with different exercises at a higher intensity and less rest between each station or exercise. This allows more muscle groups to be targeted as well as a way to elevate your heart rate to really get you working hard (1). Some people prefer a recovery that allows for proper rest, which could include stretching or simply catching your breath, while others prefer an active recovery, being lightly jogging in place or keeping your heart rate up with other forms of movements.
By working many multiple muscle groups, you will be able to have a longer workout. Switching off between two exercises can fatigue those muscles quickly, but circuit style training is something that can be done over a longer period of time with maximum gains while still providing a shorter time in the gym overall. The beauty of circuit style training is that it can be done in one long circuit, or broken up to target specific movements or muscle groups depending on your goals.
Benefits Of Circuit Training
Combine Strength & Cardio
Circuit style training allows you to combine heavy lifting with high intensity work to improve both strength and cardio. The constant movement will work to get those many muscle groups to failure while also promoting endurance building and an increased aerobic capacity (2). This can lead to an increase in overall athletic ability and functional movements for any sport, competition, or other training style. Putting in big lifts will keep you working on sheer strength and combining that with constant movement will only keep your heart rate high and your lungs fired up.
Boost Metabolism & Burn Fat
This can kickstart your metabolism into a serious fat burning machine. With an elevated heart rate, this exercise will work to really promote calorie burn resulting in you needing more energy to sustain in the workout (3). Relying on excess stores will get your metabolism going and burning through those stubborn fat stores so you see great results. Burning off that stubborn fat can lead to that desired shredded physique you work so hard for.
Promotes Time Efficiency & Effectiveness
By combining multiple exercises into a more intense, higher efficiency workout, you are able to save time in the gym and work to build more effective movements. While being in the gym is something we all love, for the feeling of bettering ourselves in amazing, it can be a burden on our busy lives. Work to eliminate all the excuses of working out by doing what you can to save time and maximize those gains.
Supports Full Body Workout Without Boredom
The monotony of working out can also be challenging and something we desperately want to avoid and circuit style training can offer a new full body workout that can eliminate any boredom that may arise. The great part about this style of training is that you can work your lower body and upper body to provide for great benefits all while keeping that heart rate elevated. Added bonuses like increased range of motion and flexibility will be enhanced by strengthening often times missed stabilizer muscles and a good stretching routine after your workout will only enhance that. Don’t let a boring workout cause you to just move through the motions and really work to promote gains with something new like circuit style training.
How To Design A Good Training Plan
Identifying your goals is the number one place to start. Knowing exactly what you want out of a workout can work to target specific areas of interest for your gains while keeping you engaged in forming that plan. Focusing on your strengths and weaknesses can also promote a solid understanding of what you need to develop further or areas you may need to improve. Once you have this nailed down, look into plans others promote and feel free to mix and match to see exactly what will work for you. You can always swap in and out to cause muscle confusion and to always have a new workout that keeps you having fun while making huge gains.
Circuit style training is a great way to promote a full body workout while also saving time and allowing you freedom for other things you love. We all need a workout but it is important to make sure it fits with your lifestyle. The benefits of circuit style training will promote great gains to your strength and cardio while also working on shedding that unwanted fat to give you that desired physique you work so hard for. The bonus is that it is time efficient and can promote full body functionality. Look into adopting a good plan for you to see just how this can benefit your lifestyle and keep you from the boredom of the same old workout. You won’t be disappointed with the results!
*Images courtesy of Envato
- Klika, Brett (2013). “High-Intensity Circuit Training Using Body Weight: Maximum Results With Minimal Investment”. (source)
- Wilke, Jan; Kaiser, Stefanie; Niederer, Daniel; Kalo, Kristin; et al. (2018). “Effects of high-intensity functional circuit training on motor function and sport motivation in healthy, inactive adults”. (source)
- Nunez, Tony P.; Amorim, Fabiano T.; Beltz, Nicholas M.; Mermier, Christine M.; et al. (2020). “Metabolic effects of two high-intensity circuit training protocols: Does sequence matter?”. (source)