Time is a precious part of our everyday lives, and often keeps us from doing certain things for ourselves. Lack of time is the most common excuse people use to justify not working out. Since a quality gym workout takes at least an hour and a half, many people choose to skip exercise so they have time for something else.
Fortunately, there are a variety of workouts that don't take much time but are highly effective when your main goal is to lose weight and burn excess fat. These are known as circuit training or circuit workouts, and they’ll make you sweat in just 30–40 minutes, engaging every muscle in an intense workout.
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An interesting fact about circuit training is that it isn't a product of the modern fitness movement. It dates back to ancient Greece and later made its way to Rome. In 1953, two scientists from an English university gave the training system we know today a more modern form. They were able to prove scientifically that circuit training is significantly more effective for weight loss, especially for women.
What is circuit training?
Circuit training consists of a system of 8–10 exercises performed one after another, with no rest between them. The trainer selects exercises that work all the trainee’s muscle groups, helping improve the appearance and condition of every part of the body in a short time.
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Completing all the exercises in a given sequence is called a “circuit” or “round,” which is where the workout gets its name. After finishing one circuit, you rest for 30–40 seconds before starting the next. A full workout usually consists of 3 circuits. More advanced trainees can do 4–5. The exercises follow a logical order, moving from the hardest to the easiest so trainees have enough energy to perform each exercise with proper technique. The number of repetitions is set in advance by a professional instructor.
How it works
Choosing the exercises is essential for achieving a full-body workout, with an emphasis on basic compound exercises. Squats, deadlifts, pull-ups, lunges and more are among the exercises featured in most circuit workouts.
Circuit training can be done using your body weight, or with added weights to make the program more effective. The weights used in a circuit are generally around 50–65% of the trainee’s maximum capacity. This means that if you can usually squat with a 20 kg barbell, you should use around 10–12 kg during the circuits.
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Circuit training is characterized by high training volume and efficiency. In a short time, trainees burn a lot of excess calories without running out of energy, as they might during a standard gym workout that requires 4 sets of up to 20 reps for each exercise. Circuit training has the advantage of delaying local muscle fatigue and allowing you to do more compound exercises.
For individualists
Circuit training will become your best friend if you do it regularly and with good form. It’s especially useful if you want to lose weight, improve your endurance or simply stay in good shape. The great thing about this program is that you can easily fit it into your routine. Just do circuit training on 2 of the days you visit your gym. We recommend consulting your personal trainer, who can create a suitable circuit program that complements your overall fitness routine.
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Circuit training is also suitable for beginners because it helps the body adapt more quickly to the increased demands on the cardiovascular system, preparing it for more challenging strength-training programs. Combine weight training with circuit training and you’ll see results and progress after just the first month. This combination helps you lose excess fat and build muscle and definition.
For team players
Circuit training is one of the most popular group workouts. The intensity, competitive spirit and variety of exercises are some of the main reasons people choose these classes. Circuit training is a great way to get in shape while drawing motivation from others in the gym.
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Group circuit training is different because you need to work as a team and focus more on performing the exercises, as you may sometimes work with a partner. Group circuits can also be more dynamic. The instructor usually divides the group into several sections, corresponding to the number of exercises in the workout. Once the session begins, everyone knows their station and exercise. After completing the required number of reps within a set time, participants switch stations. Each trainee moves through the different exercises until they complete the circuit. Then there’s a short break before the circuit is repeated.
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