Try Circuit Training for a Fast, Flexible Workout

If your workout routine feels stale — or you struggle to find time to exercise at all — circuit training may be worth a look.

With circuit training, you combine quick bursts of aerobic and strengthening exercises into one continuous workout.

“The goal with circuit training is to keep moving,” says sports medicine specialist Jessica Tomazic, MD. “That continuous movement challenges both your muscles and your heart for a well-rounded workout.”

Here’s what you should know before jumping in.

How circuit training works

Circuit training involves moving through a series of exercises, called stations, with little or no rest between them.

The stations can be a mix of cardio and strength-training exercises. A typical circuit might include:

• Cardio exercises, like running in place, jumping jacks and jump rope
• Lower body stations, like squats and lunges
• Upper body exercises, like push-ups, planks and bicep curls
• Core workouts, like crunches and bridges

You perform one exercise at a time for a set amount of time (or for a certain number of reps) before moving to the next station. Once you’ve completed every exercise in the circuit, you repeat the sequence as many times as you like for the duration of your workout.

A full circuit workout typically takes about 30 minutes.

Types of circuit training

Some circuits emphasize cardio. Others focus on strength or athletic performance. Many combine all three.

“One of the biggest advantages of circuit training is its flexibility,” Dr. Tomazic notes. “You can tailor the exercises to your fitness level, your goals and the equipment you have available.”

Here are a few ways you can customize your circuit.

• Strength-focused circuits emphasize resistance exercises such as squats, deadlifts, push-ups and dumbbell rows to build strength and endurance.
• Cardio circuits use activities like jumping rope, cycling, running, rowing or jumping jacks to keep your heart rate elevated.
• High-intensity interval training (HIIT) circuits alternate short bursts of intense stations with slower recovery stations.
• Functional fitness circuits mimic everyday movement patterns with exercises that improve balance, coordination and mobility. That can include movements that encourage twisting, bending and lifting.
• Sports-specific circuits target the skills and movements needed for a particular sport.
• Bodyweight circuits use your own body weight instead of equipment (like dumbbells or kettlebells), making them easy to do at home or while traveling.

How to get started

Circuit training can be beginner-friendly, but Dr. Tomazic recommends easing into it.

Small, steady increases tend to be safer and more sustainable than trying to do too much too soon. As your fitness improves, you can increase the number of exercises, the amount of weight, the number of reps or the number of circuits you complete.

“I recommend starting by doing each station for just 30 to 60 seconds,” she advises. “As you build endurance, you can gradually add more.”

Here’s what Dr. Tomazic suggests:

1. Define your goal. Before you start, decide what you’re hoping to achieve. Do you want to improve your cardiovascular fitness? Build strength? Increase endurance? Lose weight? All of the above? When you know what you’re working toward, you can pick exercises to meet that goal.
2. Pick a handful of exercises. Choose four to eight exercises that target different muscle groups. For example, you might choose a lower-body exercise, an upper-body exercise, a core-building exercise and a cardio activity for a full-body workout.
3. Set a timer. You don’t need an hour-long workout to see benefits. Complicated and overly taxing routines are hard to keep up with. Shorter workouts done consistently will help you reach your goals.
4. Practice your form. Before you jump into your circuit, make sure you know how to safely complete each exercise. It’s tempting to move as quickly as possible, but quality matters more than speed. “Good technique should always come first,” Dr. Tomazic emphasizes. “Poor form increases your risk of injury.”

Circuit training benefits

Circuit training has become popular for good reason. Dr. Tomazic shares some highlights.

Time-saving

One of circuit training’s biggest draws is efficiency. Because you’re moving continuously between exercises, it can help you fit both strength and cardiovascular training into a single workout.

“If you’re short on time, a circuit training workout can be a great option,” Dr. Tomazic says.

Cardio boost

The limited rest periods keep your heart rate elevated throughout your workout. Over time, circuit training can improve your cardiovascular endurance and your overall physical fitness.

Build strength

A well-planned circuit workout challenges multiple muscle groups during a single training session.

Repeated resistance exercises can help improve strength. And because there’s no stopping between exercises, circuit training keeps you in constant motion, which helps build endurance.

Reduce workout boredom

Doing the same exercises over and over can feel repetitive, but circuit training keeps things moving.

“There’s a lot of variety built into circuit workouts,” Dr. Tomazic says. “Many people find that helps keep them engaged and motivated.”

It’s easier to push through exercises that aren’t your favorite when you know you’ll be on to the next thing in a minute anyway.

Adaptable

Whether you’re a beginner or a seasoned athlete, circuit training can be modified to meet your needs.

You can adjust the exercises, intensity, duration and equipment to create a workout that’s appropriate for your abilities.

Safety tips

Like any fitness training program, circuit training is safest when you approach it thoughtfully.

Dr. Tomazic offers this advice to help prevent injury:

• Start slower than you think you need to. It’s easy to get caught up in the fast pace and do too much too soon. That’s a recipe for frustration, sore muscles and injuries.
• Warm up before you begin. A few minutes of light movement can help prepare your muscles and joints for exercise.
• Stay hydrated. Circuit training can be surprisingly demanding, especially when it includes cardio exercises. Drink plenty of water.
• Listen to your body. Stop what you’re doing if you feel fatigued, dizzy, short of breath or you have chest pain. Forget that whole “No pain, no gain” mantra. Your body is waving the red flag. Pay attention to it.
• Allow time for recovery. Rest days are still important, particularly if you’re doing high-intensity circuits.

Talk with a healthcare provider before starting circuit training or any new fitness program. This is especially important if you have a chronic health condition, are recovering from an injury or haven’t exercised in a while. They can help you design a circuit that will work best for you.