Circuit Training for Incredible Fitness, Weight Loss and Performance

I love circuit training. Maybe you did some back in the day? Maybe you took a circuit training class at a local gym but it didn't do anything for you. Let me ask you a few questions to see if this approach is what you need.

Are you interested in getting in shape? I mean really getting in shape.

Are you interested in losing weight? Been jogging, doing step classes and other "cardio" training but still can't shed those extra pounds?

Are you a weekend-warrior or competitive athlete looking for a performance edge?

Or are you simply an overworked, stressed out guy/gal that just doesn't have the luxury of hanging out in the gym for two hours a day?

If you answered yes to any or all of these questions then circuit training may be just the thing you need to kick your butt into high gear.....

What is a circuit?

A circuit is basically a series of exercises “linked together” and performed consecutively. The exerciser moves from station to station with little to no rest. Usually the exercises are alternated between upper and lower body parts.

Is it different from interval training?

Interval training involves high intensity bursts of exercise followed by a rest period or some lower intensity movement. Interval training usually involves a single type of aerobic activity repeated for a set period of time or predetermined number of bouts. This usually means multiple sprints followed by slow jogs.

History

Popular for decades, circuit training was usually conducted on old “universal” machines where exercisers went from station to station for a pre-determined number of reps, or time, until all exercises were completed. Often the exercises were single jointed, isolated movements performed sitting down on a “universal-type” machine.

When I started out as a strength and conditioning coach in Israel in the late 1970's through the mid 1980's that's what I had to work with and that is what the coaches wanted. While it wasn't the most "functional" approach to training it did help my athletes get stronger and more fit.

Often circuit training was recommended for diverse populations such as older exercisers, exercisers with various pathologies and even athletes. Over the past decade since the emergence of the “functional training” boon circuit training has become more innovative and effective.

Rational and Basic Concepts: Benefits

Circuit training combines the best of two worlds. One can increase strength as well as cardiovascular fitness. Obviously if you train for pure strength exclusively you will get stronger than you would just doing circuits but for effective, fun conditioning circuits really work .

I usually design my circuits to develop strength-endurance and/or power-endurance, which are qualities I feel that are most needed by athletes, as well as the general healthy population.

Exercise Selection

Exercise selection should be based on accepted athletic conditioning guidelines as discussed in my article on "Athletic Conditioning Principles". I always design my circuits with a "functional" and "athletic" approach in mind.

This is easier to accomplish when resistance equipment is used (bands, balls, kettlebells, sand bags etc) but it is possible to get an extremely intense and comprehensive training session with only body weight.

Alternate between easier “aerobic-type” movements (foot switches, shuffles, jumping jacks etc), upper body movements and lower body movements. It is also recommended to mix movement planes when possible and necessary, i.e. lateral movements, rotational movements.

Mix these components when possible to create a better training effect, i.e. interchange squats, forward lunges, lateral lunge, reaching lunges, and low to mod intensity plyometrics as the exerciser’s fitness level increases.

If you are looking for a time effective, kick-butt type of workout that will get you everything you desire in the way of cardiovascular conditioning and strength then start circuit training.

If this type of training appeals to you look for my new circuit training book coming soon...

Take a look at this video of a circuit training program